WARM UP

4mins
20 Russian swings
Bear crawl or Cartwheels or handstand walk

MOBILITY

Pistol of doom
Hipster glide
Overhead hang
Athletes choice

WOD

30min AMRAP in pairs or threes

50 Calorie row
50 Hand stand push ups
50 Wall balls 10/6kg
50 Toes to bar

COMPETITORS

1. Back squat 10×3 @85% +5-10kg
2. 20min EMOM
   Odd – 5 Muscle ups
   Even – 1 Power clean + 1 Snatch push press
3. WOD

https://crossfitmooloolaba.com.au/2014/07/24/friday-24july2014/