Friday 131227 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets:(Every 90 Seconds)

3 Sets:(Every 90 Seconds)

Skill:

WOD:

6-8 Rds For Time:

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 3:30) 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat Skill:
Josh T’s B-Day WOD:
Benchmark Friday!!! “BRADSHAW” U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. 10 Rds For Time: 3 Handstand Push Ups 6 Deadlift 225/155 12 Pull Up 24 Double Unders	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:

Strength:

Skill:

WOD:

Perform the following 6 WODs against a running clock:

Rest 5 Minutes, When the Clock Hits 26:00 Perform:

AMRAP in 4 Minutes

Additional: