Saturday 130727 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Strength:

Skill:

WOD:

With a Partner Complete For Time:

100 MB Clean (Every time switch or break equals 10 Air Squat Each)
100 Wall Ball (Every Time partners switch or break equals 5 Pull Ups Each)
100 OH Walking Lunges (Every Time partners switch or break equals 5 Burpee Each)
400m Run with MB

Additional:

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: Skill: MB Clean
WOD:
With a Partner Complete For Time: 100 MB Clean (Every time switch or break equals 10 Air Squat Each) 100 Wall Ball (Every Time partners switch or break equals 5 Pull Ups Each) 100 OH Walking Lunges (Every Time partners switch or break equals 5 Burpee Each) 400m Run with MB	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 NFT:

Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps.)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

Strength:

Skill:

Glendon’s B-Day WOD:

A) AMRAP in 5 Minute:

Rest 3 Minutes

B) AMRAP in 5 Minutes:

Rest 3 Minutes

C) 3 Rds For Time:

Additional: