WARM UP

4mins
5 Snatch 2nd pulls
5 Snatch press
10 Spiderman push ups

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Barbell quickie

SKILL/STRENGTH

Hang squat snatch 3,3,3,3,3,3,3

WOD

2013 CrossFit Games Regional Event 5

21-15-9 reps for time of:
Deadlifts 143/93kg
Box jumps 30/24″

COMPETITORS WORK

Start a running clock

1. Snatch 1×1@90%,2×2@85%,3×3@80% 15mins wearing oly shoes
2. On the 15th min begin 30 burpee muscle ups for time 7min cutoff
3. Rest 3mins – change into WOD shoes
4. On the 25th min do 5 Rounds of the Mooloolaba complex starting every 2mins
5. On the 36th min do Tabata Push ups
6. Rest then Todays WOD

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