Saturday 140510 – Surge Athletics

Essentials

Strength/Skill:

Warm up:3 Sets:

3 Sets:

Strength:

5 Sets: (Every 2:30)

Skill:

WOD:

In Teams of 2 Complete 10 Rds For Time:

Additional:

Performance

Strength/Skill:
Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 5 Sets: (Every 2:30) Temp Front Squat x 3 @3111 (3 Seconds down, 1 Seconds Pause, 1 Second up, 1 second pause) Skill:
WOD
In Teams of 2 Complete 10 Rds For Time: 60 yrd shuttle run (5 yrds out/back, 10 yrds out/back, 15 yrds out/back) 10 Burpee 60 yrd shuttle run 10 DB Alt Snatch 50/35	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 Sets:

3 Sets:

Strength:

7 Sets: (Every 2:30)

Front Squat

Skill:

WOD

In Teams of 2 Complete 10 Rds For Time:

Additional: