GROUP A & B

MOBILITY

1

A) Dips and ring rows 5×8

B) Every 3mins x 3 rounds
max rep strict muscle ups upon failure perform one kipping muscle up then max rep dips

2 WOD

A) 4 Rounds
Run 800m
20 Wall balls 9/6kg
10 Pull ups

B) 4 Rounds
Run 800m
30 Wall balls 9/6kg
20 Pull ups

OPTIONAL EXTRAS

A & B) 400m farmers carry 32/24kg

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