Saturday 140426 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

Skill:

WOD:

With a Partner Perform Perform For Time:

Each number in the round is a different movements. Movements are as follows: KB Swings – Box Jump – Burpee

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm up Strength: Team Sled Push Relay Skill:
WOD
With a Partner Perform Perform For Time: Round 1 = 63-45-27 Round 2 = 42-30-18 Round 3= 21-15-9 Each number in the round is a different movements. Movements are as follows: KB Swings – Box Jump – Burpee	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:

Strength:

6 Sets: (Every 2 Minutes)

Push Press + Push Jerk + Split Jerk (Build to heavy but not maximal of the complex)

Skill:

WOD

AMRAP in 12 Minutes:

21-15-9

In Remaining Time Perform AMRAP:

Additional: