WARMUP

4min AMRAP
10 Goodmornings
Bear crawl

MOBILITY

First rib love
Posterior hip capsule
Thoracic roll
Overhead hang

STRENGTH/SKILL

Strict press 5, 5, 5, 5, 5
Bent over row 5, 5, 5, 5, 5

WOD

“Diane”

21-15-9 reps for time

Deadlift 102.5kg/70kg
Handstand push ups

COMPETITORS

1. 3-Position Snatch – 65%x1x2 rounds, 70%x1x3 rounds
2. Snatch Pull – 90%x7x2 rounds, 90%x5x3 rounds
3. Good mornings 25%x8x3rounds (% of Back squat)
4. “Diane”

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