Monday 140324 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets: (Every 2 Minutes)

Skill:

LaLa’s B-Day WOD:

10-1 For Time:

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Back Squat Set 1 = 10 Reps @ 60% Set 2 = 8 Reps @ 65% Set 3 = 8 Reps @ 70% Set 4 = 8 Reps @ 75% Skill:
LaLa’s B-Day WOD:
10-1 For Time: Deadlift Burpee over Bar	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 Rds NFT:

Strength:

A) 10 Sets: (EMOM)

Build over the course of the 10 Sets so that by minute 8 you are at 90% of your 1-RM.

Pick up immediately after your 10th minute of shoulder press at that weight and perform:

B) 10 Sets: (EMOM)

Build over the course of the 10 Sets to today’s heaviest single.

Skill:

WOD:

4 Sets Each For Times:

Additional: