WARM UP

10 Band squats
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Athletes choice

SKILL/STRENGTH

7 Rounds
5 Strict press
5 Pull ups

Rest as needed between sets

WOD

5 Rounds for time of – 10min Cut off
15m Overhead lunge 20/10kg
15 Burpees onto the plate

COMPETITORS

Using a running clock

1. 5 rounds For Time 10min cut off
   50 Double Unders
   400M Run
2. 10 Min active recovery row (slow)
3. AMRAP In 10 Min Of:
   5 Bar Muscle Ups
   7 Clean and Jerk 115/75
   9 box jumps 30/24
4. 10 Min active recovery row (slow)
5. 10 rounds 10min cut off
   10 Hang power cleans 42.5/29kg
   10 Push jerks 42.5/29kg
6. Todays WOD

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