8AM AND 4PM SESSIONS ONLY

WARM UP

4mins
5 Skin the cats
10 High groiners

8AM AND 4PM SESSIONS ONLY

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

8AM AND 4PM SESSIONS ONLY

SKILL/STRENGTH

Strict muscle up 5,5,5,5,5,5,5

8AM AND 4PM SESSIONS ONLY

WOD

2 Rounds for time
30 Thrusters 61/41kg
30 bar facing burpees

* Sorry guys but we aren’t going to do a ridiculously long hero partner death WOD for two reasons

1. We did “Kelly” yesterday, “legless” monday, “2007” tuesday “Modified Cinco 2” wednesday and we don’t run a box that does ridiculous met con after ridiculous met con. I’m not in the habit of breaking people and I don’t plan to start
2. You pay us to make you fit. If we go long every day we have failed you because you will be WEAK not strong and powerful.

Now build some strength on those muscle ups and get cracking on some heavy ass thrusters. On a side note, if you hit todays WOD correctly it shouldn’t take too long but you will feel like you have been transported to another realm, not in a good way!!!

8AM AND 4PM SESSIONS ONLY

COMPETITORS

1. 3 Position snatch 2×2 @moderate weight, 5×1 @ Heavy weight
2. EMOM x 10 Power clean + Squat clean + Push jerk – work from 60% to 85%
3. Front squat 5×5 build heavy
   Max distance handstand walk between sets
   Full recovery between sets
4. Todays Thruster WOD

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