Saturday 131019 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Strength:

6 Sets:

Skill:

WOD:

3 Sets For Max Reps:

Additional:

Performance

Strength/Skill:
Warm Up:3 Sets: Banded Lateral Steps x 10 ea Banded Forward March x 10 Banded Backward March x 10 Strength: 6 Sets: (Every 2 Minutes) Power Clean x 1.1.1 (Take 10 Seconds between each single) Skill:
WOD:
3 Sets For Max Reps: 60 Seconds Power Clean 60 Seconds Lateral Jump Over Barbell 60 Seconds Burpee 60 Seconds Wt. MB Sit Up 60 Seconds Rest	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 Sets:

Then

2 Sets:

Strength:

Skill:

WOD:

With a Continuous Clock Perform A,B,C each for times:A) 3 Rds For Time:

B) When the clock hits 5:00, perform:

3 Rds For Time:

C) When the clock hits 15:00, perform:

3 Rds For Time:

Additional:

OPTIONAL A.M./Additional Session:
A) Hike for 60-90 Minutes – steady pace, moderate inclines, just keep moving-OR-

10 sets: