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
- Power Snatch + Snatch – 70%x (1+2) x 2, 75%x (1+2) x 3
- Jerk – 75%x3x5
- Back Squat – 65%x6, 70%x6, 75%x6, 80%x5x2
- Todays WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
