Saturday 130831 – Surge Athletics

Schedule Reminder: There are only two classes today. The 7am Comp class is cancelled.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Click here so you can make a donation to support the families of the lost heroes. Your support will be collected by the Functional Fitness Kids Foundation where 100% of the donations will be distributed to the families.

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Wall Ball x 10
Muscle Clean x 5
Supine Row x 10
50m Run

Strength:

4 Sets:

Close Grip Bench Press x 6-8 @ 20X1

Skill:

WOD:

“Hotshots 19”

6 rounds For Timef:

30 Squats
19 Power clean 135/95
7 Strict Pull-ups
Run 400 meters

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Sets: Wall Ball x 10 Muscle Clean x 5 Supine Row x 10 50m Run Strength: 4 Sets: Close Grip Bench Press x 8 @20X1 Skill:
WOD:
“Hotshots 19” 6 rounds For Time: 30 Squats 19 Power clean 135/95 7 Strict Pull-ups Run 400 meters	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:

Chest-to-Bar Pull-Ups x 10-12
L-Sit x 45-60 seconds
Handstand Walk x 20-30 feet

Strength:

4 Sets: (Every 2 Minutes)

Close Grip Bench Press x 8 @20X1

Skill:

WOD:

“Hotshots 19”

6 rounds For Time:

30 Squats
19 Power clean 135/95
7 Strict Pull-ups
Run 400 meters

Additional:

10 Minutes Mobility