Saturday 140419 – Surge Athletics

Surge Elite Performance & Fitness Family!!
Let’s get out and root our Surge teams on tomorrow at the Pow3r of Three -RADcomps tomorrow in Boulder at CU Boulder Fieldhouse

our teams and comp times
#biggerthanyouthink at 9:00, 13:00 and 14:45 with Juliet Schutte, Brittany Nichols and Courtney Mericle

PR Princesses at 9:46, 13:45 and 15:45 with Maggie Bernardy, Kelli Aimar and Denise Edstrom Loveless

Sleepers at 11:23, 13:45 and 16:00 with Adam Brandt, Lance Chabarria and Landon Kennel

In addition on Sunday if anyone is available around 11:30 or 12 pm, we’re planning on moving the pull up rig so long as we can get enough help. Any help would be greatly appreciated, it shouldn’t take much time THANKS!!!

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

10 Minutes Rope Climb work

WOD:

With a Partner Each Perform 8 Rds For Time:

100m Run
10 Burpee
100m Run
10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 10 Minutes Rope Climb work Skill:
WOD:
With a Partner Each Perform 10 Rds For Time: 100m Run 10 Burpee 100m Run 10 MB Sit Up Tosses to Partner *Partners will rotate complete rounds	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