Friday 130329 – Surge Athletics

Reminder: The 4:30 and 5;45 Class are cancelled do to the Open. We will be performing Open WOD 13.4 during the night classes. The gym will open at 4:30 and heats will begin at 5:15. In addition Root2Table will be at the gym, with samples of their menu. Please make sure to come early, sign up for a heat time and bring your appetite.

In addition Happy Birthday to Alex, do to 13.4 scheduled we’ll make up his b-day WOD shortly.

Strength/Skill:

Warm up:

3 Rds NFT w/empty Barbell:

Haulting Clean Deadlift to mid thigh x 3
Hang Clean High Pull x 3
High Hang Muscle Clean x 3
Power Clean x 3
Shoulder Press x 3
Push Jerk x 3
Sit Ups x 5

Strength:

6 Sets: (Every 30 Seconds For 3 Minutes)

1 Power Clean & Push Jerk @ 145-165/100-115
2 Toe to Bar

Skill:

WOD:

Benchmark Friday!!!“Open WOD 13.4″AMRAP in 7 Minutes:

3 Clean & Jerk 135/95
3 Toe to Bar
6 Clean & Jerk
6 Toe to Bar
9 Clean & Jerk
9 Toe to Bar
12 Clean & Jerk
12 Toe to Bar
……..21, 21

Additional:

10 Minutes Mobility