WARM UP

4mins
Bear crawl
10 Wall ball

MOBILITY

Groin terror
Pistol of doom
Thoracic roll

WOD

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps 24/20″
10 Sumo-deadlift high-pull 42.5/29kg
10 Thruster 42.5/29kg
Rest 1 minute

COMPETITORS

If you haven’t tested it yet, meet the competitors standards

1. 5 Round EMOM squat snatch at 90% bodyweight men 80% women
2. 1 set 5 rep back squat at 150% bodyweight men 125% women
3. 1 Bra to bar pull up for women 3 for men
4. 1 Strict hand stand push up for women 3 for men

If you have met the standards

1. 10 Round EMOM 3 Hang squat snatch start @ min 60/40kg build from there
2. 2min max hand stand hold
3. Todays WOD

HERO – “WOOD”

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Photo and excerpt courtesy of CrossFit.com

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