WARM UP
4mins
10 Banded lunges
10 Kettlebell press
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
First rib love
SKILL/STRENGTH
Power Snatch 7×3
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball 10/6kg (Reps)
Sumo deadlift high-pull 35/25kg (Reps)
Box Jump 20″ only (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
COMPETITORS
- Tabata Back squats 102.5/65kg
- 10 Round EMOM 2-4 Strict muscle ups
- 30 Bar muscle ups for time – 2min cutoff
- “Isabel” or “Grace” – 2min cutoff
- “Fight gone bad”
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
