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GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Overhead hang

STRENGTH

Deadlift 3×3
then max controlled dead stop reps at 80% of 3rep weight

WOD

For time
500m Row
100 Thrusters 20/15kg
50 Kettlebell swings 24/16kg
10 Rope climbs

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Weighted plank 5x30sec

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

90min walk again

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