Saturday 140518 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

With a Partner Perform 3 Sets:

Strength:

Skill:

WOD:

With a Partner Complete For Time: (30 Minute Cap)

Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters.

Then directly into:

21-18-15-12-9-6-3

Additional:

Performance

Strength/Skill:
Warm up: With a Partner Perform 3 Sets: Anchored Wt. Sit Up x :20 Seconds Anchored Russian Twist x :20 Seconds Partner Toe Throw downs x :20 Seconds Strength: Skill:
WOD
With a Partner Complete For Time: (30 Minute Cap) 100 Thursters 95/65 Tabata Style Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters. Then directly into: 21-18-15-12-9-6-3 Pull Ups Box Jumps 24/20	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