Saturday 140405 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets With a Partner:

*Partners will alternate complete sets.Skill:

WOD:

In Teams of 3 Perform 10 Sets Each: (EMOM)

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 3 Sets With a Partner: :30 Seconds Wt. Anchored Sit Ups :30 Seconds Partner Toe Throwdowns Partners will alternate complete sets. Skill:*
WOD:
In Teams of 3 Perform 10 Sets Each: (EMOM) Minute 1 = 50 yrd Sled Push (Heavy) Minute 2 = 10-12 Ring Dip Minute 3 = 8-10 Overhead Walking Lunges (Each)	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