WARM UP

4mins
2 Turkish get ups each arm
10 Single leg deadlifts

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Skin the cat stretch

SKILL/STRENGTH

5 Rounds of
2 Legless rope climbs
and
5 Dips
rest as needed between sets

Then Toes to bar or Kipping muscle up practice

WOD

For time
Row 500m
21 Thrusters 42.5/29kg
7 Muscle ups
21 Overhead squats 42.5/29kg
7 Muscle ups
21 Thrusters
Run 400m

COMPETITORS

Start a running clock

1. 10min AMRAP
   30 Double unders
   1 Power snatch 75/50kg
2. Rest 10mins then – For time
   40 Burpees
   30 Shoulder to overhead 85/56kg
   20 Double kettlebell snatch 24/16kg
   10 Rope climbs
3. Rest till the 40min mark then – 5 Rounds
   15 Box jumps 24/20″
   10 Toes to bar
4. Today’s WOD

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