WARM UP

4mins
10 Snatch press
10 pause good mornings
10 Band pull aparts

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

SKILL/STRENGTH

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

WOD

2 Rounds
30 Thrusters 61/41kg
30 Strict pull ups

COMPETITORS

Running clock: Start at 0:00

1. For Time: 4-3-2-1
   Legless Rope Climb
   Clean 102.5/61kg
2. At 10:00 For Time: 30-20-10
   Kettlebell Swing 24/16kg
   Handstand Push Up
3. At 20:00 3 Rounds For Time:
   100 Double unders
   250m Row
4. Todays WOD

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