WARM UP

4mins
10 Single leg deadlift
2 Turkish get ups

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Overhead hang

SKILL/STRENGTH

Lunges 5×5

Then

Double under or triple under practice

WOD

For time

Row 1km
Then 3 rounds
18 Kettlebell swings 24/16kg
18 Push press 42.5/29kg
18 Pull ups
Then
Run 800m

Complete the WOD like “Murph”, start with the row then straight into the three rounds then finish with the run

COMPETITORS

1. Back squats 7×5 @ +5-10kg more than last wednesday
2. 3 Rounds Mooloolaba complex
3. 20round EMOM
   Odd- 2/1 Legless rope climbs
   Even- 15/12 Hand release push ups
4. 2min Sled push
5. WOD

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