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WARM UP

4mins
10 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang

STRENGTH

Good mornings 5×5

SKILL

5x15m Sled push

WOD

Open WOD 14.5 – 15min Cut off

21/18/15/12/9/6/3
Thrusters 42.5/30kg
Burpees over the bar

Scale as necessary to finish

COMPETITORS

SESSION1

  1. Snatch 60×3, 70×3, 80x3x3
  2. Back squat 60×4, 70×4, 80x4x3
  3. Snatch high pull 95x4x5
  4. Snatch press ?x6x4
  5. Good mornings ?x6x4

SESSION2

  1. Farmers carry 3x30m
  2. Muscle ups Every 40sec for 8 Rounds
    Same number as last week
  3. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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