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WARM UP

4mins
10 Band squats
10 Reverse shrugs
10 Spiderman push ups

MOBILITY

Pistol of doom
Groin terror
Thoracic roll
Athletes choice

SKILL/STRENGTH

Squat 5,5,5,5,5 in 15mins
then
3 Max rounds of strict chest to bar pull ups – 90sec rest

WOD

Three rounds for time of:
15 Hang power clean 61/42.5kg
15 Burpees

COMPETITORS

  1. Power Snatch + Snatch – 70%x (1+2) x 2, 75%x (1+2) x 3
  2. Jerk – 75%x3x5
  3. Back Squat – 65%x6, 70%x6, 75%x6, 80%x5x2
  4. Todays WOD
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.