Saturday Nov 20

Partner WOD

Warm up

2 Sets

20 PVC Pass Through

20 PVC Behind the neck press

20 PVC RDL with 3 Sec Pause at bottom

2 Sets

200 m Run

10 Box Steps ups


Build up to working weight

Work Out

“Partner WOD”

60 Power Clean 80/60 Kg

800m run

120 Wall Balls 20/14 Lb

800m Run

240 Weighted step ups 24/20”

** Use 20/14 Lb wall ball as weight


Split work evenly between partners. Must run together

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

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