WARM UP

4mins
10 Russian swings
2 Turkish get ups each arm

MOBILITY

Pistol of doom
Hipster glides
Thoracic roll
Athletes choice

SKILL/STRENGTH

Lunges 5×5
then
Strict pull ups 3×10

WOD

15/12/9 – 4min cut off

Push jerks 52.5/35kg
Bar facing burpees

COMPETITORS

Again you can do todays WOD but don’t hit it too hard

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