WARMUP

4min AMRAP
10 Ring rows
1 Turkish get up each arm

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

SKILL/STRENGTH

Muscle ups 5,5,5,5,5,5,5,

WOD

10 rounds for time – 15min cut off
1 Clean and Jerk 102.5/65kg
5 Strict pull ups
10 Push ups
15 Squats

COMPETITORS

1. 10 Round EMOM 2 Snatch balance
2. 12 RM Overhead squat
   12 RM Front squat
   12 RM Back squat
   Have 2 legit cracks at each weight
3. 10 Rounds
   5 Strict hand stand push ups
   1 Legless rope climb
4. Todays WOD

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