Saturday 131228 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

5 Sets Each: (EMOM)

Skill:

WOD:

A) AMRAP in 5 Minutes:

Rest 3 Minutes, then:

B) AMRAP in 5 Minutes:

Rest 3 Minutes, then:

C) With a Partner Perform:

2 Rds For Max Reps:

Additional:

Performance

Strength/Skill:
Warm up: :15 Push Up :15 V-Up :15 Diamond Push Up :15 Flying Superman :15 Wide Push Up :15 Flutter Kicks :15 Staggered Push Up Rt. :15 Superman :15 Staggered Push Up Lt. Strength: 5 Sets Each: (EMOM) Odd = 3 Power Clean Even = 5-8 Strict Dips (Stationary/Ring) Skill:
WOD:
A) AMRAP in 5 Minutes: 800m Run AMRAP Overhead Squat 95/65 Rest 3 Minutes, then: B) AMRAP in 5 Minutes: 800m Run AMRAP Shoulder to Overhead 95/65 Rest 3 Minutes, then: C) With a Partner Perform: 2 Rds For Max Reps: 200m Farmers Carry AMRAP Burpee	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