Friday 140207 – Surge Athletics

Happy Birthday to the most amazing women I’ve ever met. Thank you for all that you do and I hope you have an amazing B-Day!!!

Throwback Court’s 2nd Muscle Up!!!

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

Courtney’s B-Day WOD:

AMRAP in 3:30/7 min/For Time:

37 Double Unders
7 Power Clean
37 KB Swings
7 Handstand Push Ups
37 Sit Ups
7 Burpee Pull Ups
37 Wall Balls
7 Pistols ea
37 Box Jumps
7 Muscle Ups
37 Deadlift
7 Thrusters
37 KB Sumo Deadlift High Pulls
7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Skill:
Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: 37 Double Unders 7 Power Clean 155/105 37 KB Swings 55/35 7 Handstand Push Ups 37 Sit Ups 7 Burpee Pull Ups 37 Wall Balls 7 Pistols ea 37 Box Jumps 24/20 7 Muscle Ups 37 Deadlift 155/105 7 Thrusters 115/80 37 KB Sumo Deadlift High Pulls 7 Rope Climbs *Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.	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