WARM UP:

4mins
20 Doubles
5 Skin the cats

MOBILITY:

Peanut crunches
Pistol of doom
Athletes choice

SKILL/STRENGTH:

5 Strict rounds
5 Hand stand push ups
5 Bra to bar pull ups

WOD:

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots 10/6kg
90 Double-unders
30 Muscle-ups

HOMEWORK:

3 x 3min Paleo chair

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