WARM UP
4mins
10 Ring scap retratctions
10 Ring rows
10 KB overhead squats each arm 24/16kg
MOBILITY
Pistol of doom
Groin terror
Peanut crunches
G-spot trigger
SKILL/STRENGTH
Strict muscle ups 7×5
WOD
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squat 42.5/29kg
COMPETITORS
- Power Clean + Clean – 70%x (1+2) x 2, 75%x (1+2) x 3
- Snatch Balance – 65%x3x2, 70%x3, 75%x3x2
- Push Press – 78%x5x5
- Today’s WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
