GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Axis of pain trigger

OLYMPIC LIFTING

10min EMOM 2 tall jerks

STRENGTH

Deadlifts 5,5,5,5,15

WOD

For time – 15min cut off
Run 800m
40 Kettle bell swings 32/24kg
30 Pull ups
Run 800m

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 8 Pistols left
2nd – 8 Pistols right

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 10min EMOM 2 tall jerks
2. 7min AMRAP
   7/5 Muscle ups
   12 Box jumps 30/24″
3. 7min AMRAP
   12 Chest to bar pull ups
   10 Burpee Box jumps 24/20″
4. 7min AMRAP
   20 Wall balls 10/6kg
   50 Double unders

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