Saturday 130929 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Strength:

3 Sets:

AMRAP in 2 minutes:

Skill:

WOD:

With a Partner Perform For Time:4 Rds Each (Alternate Complete Rds)

Then

Then

4 Rds Each: (Alternate Complete Rds)

Additional:

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 3 Sets: Partner Assisted Leg Tosses x 10-12 Banded Sit Ups x 12-15 RDL x 8-10 AMRAP in 2 minutes: Double Unders Skill:
WOD:
With a Partner Perform For Time:4 Rds Each (Alternate Complete Rds) 20 Overhead Walking Lunge 45/25 10 Hand Release Push Ups Then 800m Plate Carry (one partner carry at a time) Then 4 Rds Each: (Alternate Complete Rds) 10 Plate Ground to Overhead 5 Burpee Plate Jumps	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:2 Rds NFT:

Strength:

Skill:

WOD:

A) For max reps:

B) 5 Rds For Time:

Additional: