GROUP A

WARM UP

10 Windmills
10 Single leg squats

MOBILITY

Skin the cat stretch
Thoracic roll
Hipster glide
Pistol of doom

STRENGTH

Dips 5×5

WOD

For time
Row 500m
100 Double unders
50 Wall balls 10/6kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Dumbell/kettlebell strict press 3×8-12 reps

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 30 Clean and jerks for time 102.5/65kg
2. 10min AMRAP
   200m Farmers carry 24/16kg
   10 Kettlebell Thrusters 24/16kg
   10 Double kettlebell snatch 24/16kg
3. 3 Rounds
   Run 800m
   10/5 Muscle ups

No B extras this week

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