Saturday 141101 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:3 Sets:

3 Sets:

Strength:

With a Partner Complete AMRAP in 5 Minutes:

*Partners Alternate Rounds

Skill:

WOD:

With a Partner Complete AMRAP in 20 Minutes:

*Partners alternate complete rounds. Partner A complete 7 BS, 9 BBJ, and 11 Ring Dips, then Partner B begins their round.

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: With a Partner Complete AMRAP in 5 Minutes: Partner Toe Tosses x 5 Lip Seal Walk x 30 ft. Partners Alternate Rounds Skill:*
WOD:
With a Partner Complete AMRAP in 20 Minutes: 7 Back Squat 225/155 9 Burpee Box Jump 30/24 11 Ring Dip *Partners alternate complete rounds. Partner A complete 7 BS, 9 BBJ, and 11 Ring Dips, then Partner B begins their round.
Additional:
10 Minutes Mobility

Competition