GROUP A

WARM UP

4mins
10 T push ups
Spiderman lunge

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger
Barbell quickie

WOD

In teams complete 20min AMRAP of
35 Box jumps 24/20″
30 C2B pull ups
25 Hand stand push ups
20 Overhead squats 60/40kg

GROUP B AND COMP

1. “Grace” – 30 Clean and jerks for time 60/40kg
2. 3 Giant sets
   5 Strict muscle ups
   5 Bent over rows
   8 Romanian deadlifts
3. Group A team WOD

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