GROUP A

Please note there are a lot of rope climbs today so bring long socks

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

OLYMPIC LIFT

Snatch grip deadlifts 5×5

STRENGTH

Push press 5×5

WOD

2 Rounds
10 Rope climbs – bring long socks
rest 60sec
20 Hang power snatch 45/30kg or 30 Kettlebell swings 32/24kg
rest 60sec
30 Calorie row
rest 60sec

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5 Supersets
8 French press
Push ups to failure

SKILLS DEVELOPMENT

Rope climbs

GROUP B

Take the day off, it’s been a tough three days

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