WARM UP

2min Plank
2min Spiderman lunge

MOBILITY

Pistol of doom
Groin terror
Peanut crunches

SKILL/STRENGTH

Deadlift 5,5,5,5,5

COMPETITORS

Those wishing to join in on the competitors program  can use today to meet the standards

10mins EMOM 3 Power snatch – build each set
No break begin every 2mins 20 unbroken pull ups for 5 rounds
Then 10mins to find a near max 15m Farmers carry – min 5 sets

WOD

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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