Friday 140418 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

4 Sets:

Skill:

WOD:

For Time:10-8-6-4-2

Then

Additional:

Performance

Strength/Skill:
Warm up: 20 Overhead Squats 300m Run 20 Wall Ball Strength: Take 8 Minutes to Build to a 1 RM Wt. Pull Up Skill:
Steph’s B-Day WOD:
For Time:10-8-6-4-2 Front Squat Handstand Push Up Then 1 Mile Run	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 for speed and efficiency:

Rest 2 Minutes

Strength:

A) 15 Sets: (EMOM)

Build from approximately 50% to 90%. Focus should be on speed and mechanics, not hitting max loads.

B) For max reps:

Skill:

WOD:

AMRAP in 12 minutes:

Additional: