Thursday 130314 – Surge Athletics

Strength/Skill:

Warm up:Complete with a partner 3 Rds NFT:

15 Sec Handstand Hold
10 Lateral MB Tosses ea

Strength:

3 Sets:

Bench Press x 5 @ 80%
Wall Balls x 15-20 (Unbroken)

Skill:

WOD:

For Total Reps:6 Rds Tabata (:20 Seconds Work/:10 Seconds Rest)

Pull Ups
Rest 1 Minute
10 yrd Shuttle

Rest 1 Minute

6 Rds Tabata

DB Snatch Alternating Arms
Rest 1 Minute
10 yrd Shuttle

*Complete all 8 rounds of Pull Ups before moving onto the 8 rounds of 10 yrd shuttle runs. Follow the same sequence for the 6 rounds of the DB Snatch.

Additional:

Mobility