Friday 140502 – Surge Athletics

Congrats to Tiffany and Glendon Bautista as they officially became Man and Wife.

Essentials

Strength/Skill:

Warm up:

3 Sets:

Strength:

6 Sets:

Skill:

WOD:

Benchmark Friday

“Fran”

21-15-9 For Time:

Additional:

Performance

Strength/Skill:
Warm up: 3 Sets: Hollow Hold on Hands and Feet x 10-15 Seconds Arch to Hollow Med Ball Throws x 6 Arch to Hollow Swing on Bar, Pause between each Swing x 6 Strength: 6 Sets: Thruster x 2 Skill:
WOD
Benchmark Friday “Fran” 21-15-9 For Time: Thrusters 95/65 Pull Ups	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

A) Take 15 minutes, not more, to establish a 1-RM Snatch

B) Take 15 minutes to warm-up to a heavy-ish Clean & Jerk

Skill:

WOD

Against 10 Minute Clock complete:

“Fran” + Clean & Jerk

21-15-9 For Time/Load:

In remaining time establish a 1 RM Clean & Jerk.

Additional: