GROUP A

WARM UP

4mins
10 Russian swings
5 Skin the cats

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch

STRENGTH

Push ups/Bench press and pull ups 5×5

ACCESSORY

Tricep push downs 5×8

WOD

21/15/9
Deadlift 102.5/70kg
Box jumps 24/20″

GROUP B

1. Build up to a 30m max sand bag zercher carry
2. Tabata deadlifts 142.5/95kg
3. 5 Rounds
   5 Bench press 100/60kg
   3/2 Legless rope climbs
   10 KB Front squats 32/24kg

COMPETITORS EXTRAS

1. Row 7mins rest 3mins x3
2. 3 x max dragon flags

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