GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFT

Snatch 5×3 at 70-75%

non Oly
Snatch jerks/balance

STRENGTH

Thruster 5×3 building

WOD

Row 1000m for time

I know this isn’t the most exciting WOD ever, but this is one of the best developers and tests of short aerobic fitness there is.
So turn up and punish the rower. Your body will thank you for it.

OPTIONAL EXTRAS

Skills WOD – 3 rounds
30sec work moderately
30sec rest and change movements

alternate between
Double unders
Toes to bar
Hand stand hold either on or off the wall

GROUP B

Join Group A

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