WARM UP
4mins
5 Snatch pulls
5 Snatch press
5 Spiderman push ups
MOBILITY
Pistol of doom
Groin terror
Peanut crunches
First rib love
SKILL/STRENGTH
Snatch 3,3,3,3,3,3,3
WOD
“Omar” – 15min Cut off
For time
10 Thrusters 42.5/29kg
15 Bar-facing burpees
20 Thrusters 42.5/29kg
25 Bar-facing burpees
30 Thrusters 42.5/29kg
35 Bar-facing burpees
COMPETITORS WORK
With a running clock – make sure you stick to the time and you’re done by 45mins and ready to start the WOD. Get everything ready before you start
- 10 Round EMOM 2 speed back squats at same weight as monday and wednesday
- Starting on the 10th min do 5 Rounds every 2mins do a 3 position snatch
- 2mins to change shoes etc
- Starting on the 22nd min do 5 Rounds every 2mins do 2 legless rope climbs and 9 muscle ups
- Starting on the 32nd min do a 1600m Sand bag run 30/20kg
- “Omar”
HERO – OMAR
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier. Courtesy of CrossFit.com
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
