WARM UP

4mins
10 Snatch press
10 Reverse shrugs
10 Spiderman push ups

MOBILITY

Pistol of doom
Groin terror
Thoracic roll
Athletes choice

SKILL/STRENGTH

Snatch 3,3,3,3,3,3,3

WOD

For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups (2 blocks)
20 Overhead squats 72.5/45kg

COMPETITORS

Running clock the whole time:

1. At 0:00 – For Time

   100 Double Unders

   50 KB Swings 24/16kg

   25 Thrusters 43.5/29kg

2. At 15:00 – 2 Rounds for Time

   10 Front Squats 93/66kg (no rack)

   10 Burpee bar muscle ups

3. At 30:00 – For Time

   30 Power Snatch 43.5/29kg

   This is light…it’s supposed to be. Go fast.

4. Today’s WOD

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