Saturday 130907 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Rds NFT:

Strength:

3 Sets:

Skill:

WOD:

4 Sets Each For Time:
Against a 4 Minute Clock Perform AMRAP in 3 Minutes:

Remaining Time Perform:

Additional:

Performance

Strength/Skill:
Warm Up: 2 Rds NFT: Partner Assisted Lateral Banded Steps x 10 ea Partner Assisted Banded Back Pedal x 40 Ft. Strength: 3 Sets: Wt. Hip Bridge x 6-8 @3111 Barbell Inverted Row x ME Skill:
WOD:
4 Sets Each For Time: Against a 4 Minute Clock Perform AMRAP in 3 Minutes: 300m Run Remaining Time Perform: 10 Single Arm DB Snatch (Alt.) 50/35 10 V-Ups	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:

2 sets Each/Total For Time:

Additional: