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WARM UP

4mins
10 Pause goblet squats
5 Skin the cats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
G-spot trigger

SKILL/STRENGTH

Back squats 5×5
then
Double under or triple under practice

WOD

3 Rounds – each with a 3min cutoff
Run 200m
20 Pull ups
20 Handstand push ups

Rest 2mins between rounds

score is the accumalative time for all rounds

COMPETITORS

  1. Back squat 6×6 @ 70% + 5-10kg more
  2. Snatch off the blocks 3x3r @80%, 3×2 @85%, 2×1 @90%
  3. Dips work to a proper 3rep max
  4. Strict press 3×8
  5. Today’s 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.