WARM UP

4mins
10 Single leg squats
5 Cartwheels

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

WOD

For time – 30min Cut off
1600m Run w/med ball 10/6kg
100 Toes to bar
800m Run w/med ball 10/6kg
50 Deadlifts 102.5/70kg
400m Run w/medball 10/6kg
25 Strict hand stand pushups

COMPETITORS

1. 20min EMOM 2 T&G Power snatch 70/45kg
2. Acsending then descending “Death by Clean and jerk”
   1st min – 1 Clean and jerk 80/52.5kg
   2nd min – 2 Clean and jerks etc until you can’t make the count then work back down to 1rep
3. WOD
4. Lunge 5×5

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