Monday 140317 – Surge Athletics

Make sure to log your score for 14.3 by 6 p.m.

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets:

Skill:

WOD:

“St. Patrick’s Day WOD”

AMRAP in 17 Minutes:

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 70% Set 3 – 6 reps @ 75% Set 4 – 4 rep @ 80% Skill:
WOD:
“St. Patrick’s Day WOD” AMRAP in 17 Minutes: 300m Run 10 Front Squat 135/95 7 Handstand Push Ups Rest 1 Minute	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:

3 Sets:

Strength:

A) 6 Sets: (Every 2 Minutes)

B) 5 Sets: (Every 2:30)

Back Squat

Skill:

WOD:

For max reps/meters:

Additional: