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WARM UP

4mins
Turkish get ups, alternating arms

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Good mornings 5×5

SKILL

5min EMOM
5-10 Strict chest to bar pull ups or
5-10 Kipping pull ups or
5-10 Kipping chest to bar pull ups
2+ Bar muscle ups

WOD

9/7/5
Muscle ups
Front squat 102.5/67.5kg

COMPETITORS

  1. 10min EMOM 2 Deadlifts @50-60%
  2. Accessory pulling 3×12
  3. Accessory tricep 3×12
  4. 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.