WARM UP

4mins
5 Bra to bar pull ups
10 Ring rows
15 Band pause squats

MOBILITY

Pistol of doom
Thoracic rolls
G-spot trigger
Athletes choice

SKILL/STRENGTH

10 Rounds
5 Bra to bar pull ups
5 Strict press

WOD

For time

800m Run
30 Thrusters 42.5/29kg
30 Pull ups

COMPETITORS WORK

Start a running clock

1. 15 Round EMOM 3 speed back squats at mondays 10RM weight
2. 15mins to do 6 x 3 Squat snatch starting at 80% of your best ever and building to 90%
3. 15mins to do 5×3 deficit snatch pull (20kg plate) starting at last snatch weight and building to equal best ever snatch
4. Todays WOD

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