Saturday 130720 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Strength:

3 Sets:

Skill:

Shela’s B-Day WOD:

For Time:

Additional:

Performance

Strength/Skill:
Warm Up: 3 Sets: :15 Seconds Plank Hold :15 Seconds Side Plank RT :15 Seconds Side Plank LT :15 Superman Hold Strength: 3 Sets: Single Arm DB/KB Shoulder Press x 6-8ea Hip Ext. x 12-15 Skill:
Shela’s B-Day WOD:
For Time: 30 Deadlifts 225/155 30 Wall Balls 30 Hand Release Push Ups 30 Toe to Bar 30 Slam Ball 30 Burpee 30 Double Under	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 Rds NFT:

Strength:

Skill:

WOD:

3 Sets Each For times of:

Additional: