Hey all the gym will be open at 7:30 for those lifting. A few of us coaches will be doing the WOD prior so please leave us the space to do that

WARM UP

4mins
10 Russian swings
5 Skin the cats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch

WOD

25min AMRAP in teams or as an individual

10 Bar muscle ups – Teams will split the 10 reps between them
200m Farmers carry 24/16kg – Teams will do the run as a relay, making it a 400m total

Please note this is a grip intensive WOD, bring what ever you need to protect your precious hands and ensure that the bar muscle ups can be performed safely

COMPETITORS

1. 21/15/9
   Deadlifts 142.5/95kg
   Box jumps
2. Sledge hammer strikes
   Tabata non master hand
   Rest 4mins
   Tabata master hand
3. Todays WOD
4. 50 Toes to bar for time

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