WARM UP

10 Spiderman push ups
10 Reverse shrugs
10 Leg swings

MOBILITY

Pistol of doom
Peanut crunches
Skin the cat stretch

WOD

This is a special one off WOD for the Mericans Cody and Joe as Sunday was memorial day, a special day for those from the U.S.A

“Murph”

Run 1 mile
100 Pull ups*
200 Push ups*
300 Squats*
Run 1 mile

*Partition repetitions as needed

COMPETITORS

1. Power Snatch + Snatch 1+2 – 2 rounds @65%, 3 rounds @70% -Every 2mins
2. Jerk – 70%x3x2, 75%x3x3 -Every 2mins
3. Clean Pull – 90%x7x2, 90%x5x3 -Every 2mins
4. Back Squat – 60%x8, 65%x8, 70%x6, 75%x6x2 -Every 2mins
5. “Murph” if you’re up for it “Cindy” if your not

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