Wednesday 140305 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

2 Sets:

Strength:

3 Sets:

Skill:

WOD:

A) AMRAP in 4 Minutes:

Rest 4 Minutes

B) For Time:

Additional:

Performance

Strength/Skill:
Warm up: 2 Sets: Bent Over YTW x 10 Triple Threat Strength: 3 Sets: Death March x 20 Steps Wt. Pull Up x 5 Skill:
WOD:
A) AMRAP in 4 Minutes: 5 Deadlift 185/125 10 Wall Ball Rest 4 Minutes B) For Time: 10-1 Pull Ups 2-20 Lateral Stick Jump	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:
Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Strength:

A) Take 15 minutes to build to today’s “heavy” Snatch

B) 5 Sets: (EMOM)

Skill:

WOD:

3 sets Each For Times:

Additional: