WARM UP

4mins
1 Turkish get up left arm – 3 Walking lunges while holding bell overhead
1 Turkish get up right arm – 3 Walking lunges while holding bell overhead

Lower back to the ground after each 3 reps

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Athletes choice

SKILL/STRENGTH

Back squat 5,5,5,5,5

WOD

20min AMRAP

21 Kettlebell swings 24/16kg
15 Wall ball 10/6kg
9 Power cleans 61/42.5kg
Run 400m

COMPETITORS

1. Deadlift 15, 15, 15 Rest as needed between sets
2. Strict pull ups 15, 15, 15
3. 30 Sec on 30 off for 10mins of Sled push Fast feet
4. Todays WOD

FAREWELL JOE

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