Wednesday 140212 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

2 Sets:

Strength:

3 sets NFT:

Skill:

WOD:

15-12-9-12-15 For Time:

Additional:

Performance

Strength/Skill:
Warm up: 2 Sets: Bent Over YTW x 10 ea Plank Hold x 45-60 Seconds Strength: 3 sets NFT: Bent Over Barbell Row x 8 @ 2111 Rest 45 seconds Weighted Supinated-Grip Pull-Ups x 6 @ 21X0 Rest 45 seconds Wt. Hip Ext. x 8-10 @ 3011 Rest 45 seconds Skill:
WOD:
15-12-9-12-15 For Time: Kettlebell Swings 70/55 Box Jumps 24/20 Toes to Bar	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 Sets:

Strength:

Skill:

Amber’s B-Day WOD:

A) EMOM 16 Minutes

B) Deadlift

Rest 2-3 minutes between sets.

C) 2 sets NFT:

Additional: