Tuesday 130827 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Strength:

Skill:

WOD:

In Teams of 2 Perform AMRAP in 30 Minutes:

*Partners alternate full rounds.

Additional:

Performance

Strength/Skill:
Warm Up: 2 Sets: Isometric YWTI x 10 Seconds ea. Band Pull a Parts x 10 Triple Threat x 10 Strength: Skill:
WOD:
In Teams of 2 Perform AMRAP in 30 Minutes: 10 Thrusters 95/65 10 Box Jump 400m Run *Partners alternate full rounds.	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 Rds NFT:

Toes to Bar x 10-15 (unbroken)
Overhead Weighted Pistols x 3-4 each leg (start with PVC and progress from there)
Roll to Candlestick x 10

Strength:

A) 3 Sets:

B) Take 15 minutes to today’s 1-RM Split Jerk

Skill:

WOD:

4 Sets for max reps of:
Against a 3-minute running clock, complete:

Additional: