WARM UP:

4mins
5 Skin the cats
10 Good mornings 40/30kg

MOBILITY:

Pistol of doom
Peanut crunches
Skin the cat stretch

SKILL/STRENGTH:

Strict muscle ups 5,5,5,5,5

WOD:

“Barraza”

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

HOMEWORK:

2 x 3min Paleo chair

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.