WARMUP

2min Plank
2min Spiderman walk

MOBILITY

Pistol of doom
Posterior hip capsule
Thoracic extension
Athletes choice

SKILL/STRENGTH

Deadlift 5, 5, 5, 5, 5

Ring dips 5, 5, 5, 5, 5

WOD

“Nasty Girls”

3 rounds, for time
50 Squats
7 Muscle-ups
10 Hang power cleans 61/43.5kg

HOMEWORK:

2 x 5min Paleo chair

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