WARM UP

4min
Bear crawl
10 Wall balls

MOBILITY

Pistol of doom
Thoracic rolls
Skin the cat stretch
Athletes choice

SKILL/STRENGTH

5 Rounds
5 Strict hand stand Push ups
2 Touch and go legless rope climbs (starting in an L-sit)
Rest as needed between rounds but not between reps

WOD

“Klepto”

4 rounds for time of:
27 Box jumps 24/20″
20 Burpees
11 Squat cleans 65/43.5kg

HOMEWORK

4mins a side calf stretch

HERO KLEPTO

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. Workout courtesy of CrossFit.com

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area. Photo courtesy of CrossFit.com