WARMUP

4min AMRAP
5 skin the cats
10 Banded squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athlete’s choice

SKILL/STRENGTH

Rope climbs 2, 2, 2, 2, 2
Dips 5, 5, 5, 5, 5

WOD

21/15/9 reps for time

Hang squat clean 42.5/29kg
Handstand push ups

COMPETITORS

1. Catch-up day or REST DAY

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