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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.

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