WARM UP

4mins
20 Heavy russian swings
10 cartwheels

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Athletes choice

WOD

In teams for time
(Start at the park)
600m Sled drag 30/20kg – min distance before changing is 100m
150 Kettlebell thrusters 24/16kg – min reps before swapping is 30
600m Run – Whole team runs in to the gym via 800m track
150 Pull ups – min reps before swapping 10

COMPETITORS

1. Snatch 1RM
2. Clean and Jerk 1RM
3. WOD

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