WARM UP

4mins
10 Pause wall balls
10 Horizontal band deadlifts

MOBILITY

Pistol of doom
Groin terror
Thoracic rolls
Front rack neck opener

SKILL/STRENGTH

Front squat 5,5,5,5,5,
Skill work between sets

WOD

30/20/10
Kettlebell swings 32/24kg
Wall balls 10/6kg

This is meant to be a burner, all sets are to be un-broken, without rest between movements and if you have to pause and think about picking up the bell or ball then you’ve picked to heavy a weight

COMPETITORS

1. Power Clean + Clean – 65%x (1+2) x 2, 70%x (1+2) x 3
2. Snatch Balance – 60%x3x2, 65%x3, 70%x3x2
3. Push Press – 75%x5x5
4. Today’s WOD

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