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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×[email protected]% and 2×[email protected]% – 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.

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