GROUP A

WARM UP

4mins
Turkish get ups – alternating sides

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Farmers carry 5x30m

10 Strict pull ups between efforts

WOD

3 Rounds
Run 400m
10 Pull ups
20 Wall balls

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Weighted planks 5x30sec

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. “Gwen” 15/12/9
   Power clean and jerk
   Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
2. 10min EMOM
   1st – 5 Strict deficit hand stand push ups
   2nd – 5  Weighted Strict pull ups
3. Back squats 5×10 Building
4. 5 Rounds
   20 Calorie Row
   20 Ball slams 12/6kg

B COMP EXTRAS

1. Every 2mins for 5 Rounds
   Run 400m
2. 10min EMOM
   Run 200m
3. 3x max effort dragon flags

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