WARM UP

4mins
20 Russian swings
10m Handstand walk or 2 Wall climbs

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Athletes choice

WOD

8 Rounds Total to be completed by teams of  pairs, threes or fours
complete the following complex in a relay fashion

“The devils complex”
6 Power cleans 75/50kg
6 Front squats 75/50kg
6 Jerks 75/50kg
+
6 Pull ups
6 Chest to bar
6 Bar muscle ups

Athlete 1 completes all power cleans, squats, jerks, pull ups and muscle ups completing round 1, then athlete 2 can tag in and begin round 2 etc etc

COMPETITORS

1. Back squats 10×3 @5-10kg more than last week
2. 3 Rounds
   30m Farmers carry
   10 Strict handstand push ups 1block/floor
   Rest
3. WOD

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