WARM UP

4mins
Bear crawl
Spiderman

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

WOD

“Stephles”

In teams
Row 2000m (split between the team)
Run 800m (whole team runs 800m together)
100 Chest to bar Pull ups
100 Hand stand push ups
100 Burpees
Run 800m
Row 2000m

Or as an individual

Row 1000m
Run 800m
*75 Chest to bar pull ups
*75 Handstand push ups
*75 Burpees
Run 800m
Row 1000m

*Partition the reps of the pull ups, handstand push ups and burpees however you want (only as an individual).

If your name is Steph and you drank during say nay to may and you have a wetsuit and tiger onesie then wear it 🙂

COMPETITORS

1. Snatch – 70%x2, 75%x2, 80%x1, 85%x1, 80%x1
2. Clean & Jerk – 70%x2, 75%x2, 80%x1, 85%x1, 80%x1
3. Back Squat – 65%x5, 70%x5, 75%x4, 80%x3x2
4. “Stephles”

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