Tuesday 130910 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Rds NFT:

Strength:

5 Sets: (Every 90 Seconds)

Overhead Squat x 3

Skill:

WOD:

3 Rds For Time:

Additional:

Performance

Strength/Skill:
Warm Up: 3 Rds NFT: Wall Ball x 10 Russian Twist x 20 Medball Push Ups x 10 Strength: 5 Sets: Overhead Squat x 3 Skill:
WOD:
3 Rds For Time: 20 Box Jump 10 Overhead Squat 135/95 20 Hand Release Push Up	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:

Strength:

A) 3 sets:

B) 12 Minutes:

Skill:

WOD:

For 18 minutes, rotate through the 3 stations on the minute:

Additional: