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GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Dips 6×4

WOD

Run 800m
30 Power clean and jerks 52.5/35kg or 30 Deadlifts 102.5/65kg
Run 800m

OPTIONAL EXTRAS

ACCESSORY/PARTY MUSCLES

12min EMOM
1st – 30sec max tricep push ups
2nd – 30sec max Ring rows
3rd – 30sec max L-sit

SKILLS

Toe to bars

GROUP B

90min Brisk walk between 60-70% MHR

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.