Friday 131122 – Surge Athletics

Schedule Reminder: Saturdays classes are cancelled do to the Turkey Challenge being held at MBS Functional Fitness. We’ll post heat times later.

Essentials

Strength/Skill:

Warm Up:

3 Rds:

3 Rds:

Strength:

5 Sets: (EMOM)

Skill:

WOD:

Benchmark Friday!!!

“Angie”

For Time:

Additional:

Performance

Strength/Skill:
Warm Up: 3 Rds: :15 Low jump (onto 45lbs plate) :15 Push-up :15 Ab mat sit-up :15 Alternating lunge 3 Rds: : 15 Plank : 15 Side Plank : 15 Side Plank : 15 Superman Strength: 3 Sets: (Every 2:30) Front Squat x 2 @ 90% Seated High Knee Ext. Rotation x 10 ea. Skill:
WOD:
Benchmark Friday!!! “Angie” For Time: 100 Pull Up 100 Push Up 100 Sit Up 100 Squats	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 Rds:

3 Rds:

Strength:

A) Take 15 Minutes to Build to a Heavy Snatch

B) Take 15 Minutes to Build to a Heavy Clean & Jerk

Skill:

WOD:

AMRAP in 10 Minutes:

Additional: