Saturday 140607 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

4 Sets: (Every 2 Minutes)

Skill:

WOD:

In Teams of 4 AMRAP in 15 Minutes:

Additional:

Performance

Strength/Skill:
Warm up: Air Plane Warm Up (Courtesy of Adrey) Strength: 4 Sets: Perform Each Set For Time (Every 2 Minutes) Snatch x 5 Set 1 = 40-50% Set 2 = 50-60% Set 3 = 60-70% Set 4 = 70-80% Skill:
WOD
In Teams of 4 AMRAP in 15 Minutes: Sled Pull (Heavy 30-40 Seconds) Rope Climb Toe to Bar/Sit up Tire Flip	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:

4 Sets: Perform Each Set For Time (Every 2 Minutes)

Snatch x 5

Skill:

WOD

In Teams of 4 AMRAP in 15 Minutes:

Additional: