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WARM UP

4mins
2 Turkish get ups each arm
10 Reverse shrugs

MOBILITY

Pistol of doom
hipster glide
Peanut crunches
G-spot trigger and axis of pain trigger

SKILL/STRENGTH

Strict press 5×5

Then

If you don’t have a strict pull up yet work on that
If you do learn kipping pull ups or improve your efficiency at them
If your a kipping beast work on bar muscle ups or butterfly pull ups

WOD

Last round of Frantasy land – 5min cut off
12/9/6
Thrusters 61/42.5kg
Bar muscle ups

COMPETITORS

  1. Back squat 8×4 @80% +5-10kg
  2. Jerk 2×2@85%,2×1@90%,1×1@95% – Do 2 more singles, if a PB is there take it, if not stick to 95%
  3. Snatch high pull 5×3 Heavy
  4. Strict pull ups 5×3 Heavy
  5. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

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