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GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Peanut crunchces
Shoulder trigger
Pistol of doom

STRENGTH

Deadlifts 7×2

WOD

25min AMRAP – Partner relay
2 Rope climbs
20 Kettlebell swings 32/24kg

Must control the descent until the hands are below the tape line. 15 Burpee penalty for uncontrolled descent

GROUP B

  1. Pause snatch 7×2 – 3sec pause, keep weight between 80-85%
  2. 10min EMOM
    1st – 5 Bench
    2nd – 5 Strict pull ups
  3. Group A WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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