GROUP A

WARM UP

5mins Gymnastics obstacle course

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Pistol of doom

STRENGTH

Last week of strict muscle ups

WOD

You go I go relay
In teams of 2-3 complete 12 Rounds total
12 Pull ups
12 Thrusters 52.5/35kg
Run 200m

Each athlete completes the round by themselves in a relay fashion

GROUP B

1. Fixed Linda – 10/9/8/7/6/5/4/3/2/1
   Deadlifts 140/97.5kg
   Bench press 92.5/55kg
   Cleans 70/47.5kg
2. Team WOD

Session 2

1. Run 400m every 4mins x 5 rounds

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