Saturday 140322 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

4 Sets: (Every 2 Minutes)

Skill:

WOD:

A) With a Partner Perform 10 Rds Each For Total Time:

Rest 2 Minutes Then….

B) With a Partner Perform 10 Rds Each For Total Time:

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Front Squat x 5 (Sets = 60%, 70%x3) Skill:
WOD:
A) With a Partner Perform 10 Rds Each For Total Time: 10 DB Alt. Lunges (5 ea) 10 Sit Up Rest 2 Minutes Then…. B) With a Partner Perform 10 Rds Each For Total Time: 3 Man Maker (DB Push Up, Renegade Row, Squat Clean, Thruster/Jerk) 20 Double Under	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 NFT:

Strength:

4 Sets: (Every 2:30)

Skill:

WOD:

AMRAP in 20 minutes:

Additional: