Saturday 140803 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets: (:30 Seconds on/:15 Seconds off Rotating Through Movements)

Strength:

7 Sets: (EMOM)

Skill:

WOD:

In teams of 2 Perform For Time: (only one partner working at a time)

*Partner Will Perform 400m Run together.

Additional:

Performance

Strength/Skill:
Warm up:3 Sets: (:30 Seconds on/:15 Seconds off Rotating Through Movements) Banded Sit Up Banded Good Mornings Partner Plank Hand to Hand Slaps Strength: 7 Sets: (EMOM) Front Squat x 3 @70% Skill:
WOD:
In teams of 2 Perform For Time: (only one partner working at a time) 100 Chest to Bar Pull Ups 400m Run 100 DB Shoulder to Overhead 45/30 400m Run 100 Med Ball Clean 20/14 400m Run 100 Burpees *Partner Will Perform 400m Run together.
Additional:
10 Minutes Mobility

Competition