Monday 140217 – Surge Athletics

So Proud of these Girls, Great job this weekend ladies!!!

Get the week started right!!!

Essentials

Strength/Skill:

Warm up:

3 Sets:

Strength:

6 Sets: (EMOM)

Skill:

WOD:

AMRAP in 15 minutes:

Additional:

Performance

Strength/Skill:
Warm up: 3 Sets: Hang Muscle Clean x 3 Front Squat x 3 Supine Row x 8-10 Strength: 6 Sets: (EMOM) Hang Power Clean + Power Clean Skill:
WOD:
AMRAP in 15 minutes: 1 Power Clean 1 Strict Chest to Bar Pull Up 2 Power Clean 2 Strict Chest to Bar Pull Ups 3…3…4…4…	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:

2 Sets NFT:

Strength:

A) 8 Sets: (EMOM)

B) 6 sets:

C) 6 Sets: (EMOM)

Goal is to race through sets as quickly as possible, then rest the remainder of the minute.

Skill:

WOD:

For time:

Additional: