WARM UP

4mins
10 Russian swings
Bear crawl

MOBILITY

Posterior hip cap distraction
Thoracic rolls
Overhead hang
Front rack neck opener

SKILL/STRENGTH

5 Rounds
5 Push press
5 Bent over row

WOD

5 Rounds for time
5 Deadlifts 142.5/95kg
25 Sit ups

COMPETITORS

1. 4 Rounds of power snatch + snatch 1+2 @60% – Every 2mins
2. No rest straight into Jerk 2×3@60% and 2×3@65% – Every 2mins
3. 12mins to find 8RM front squat
4. Rest as necessary then complete Todays WOD
5. Rest then complete 3 rounds
   500m Row
   30 Wall ball

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