Tuesday 131126 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Strength:

A) 3 Sets:

B) 5 Sets:

Skill:

WOD:

Every minute on the Minute For 12 Minutes Perform:

*If you do not complete work with in given minute, complete that set rest and continue working on the next minute.

Additional:

Performance

Strength/Skill:
Warm Up: 3 Sets: Shoulder Press x 3 Push Press x 3 Push Jerk x 3 Sit Up x 15 Strength: A) 3 Sets: Jerk Balance x 3 B) 5 Sets: Split Jerk x 2 Skill:
WOD:
Every minute on the Minute For 12 Minutes Perform: 10 Push Up 6 Toe to Bar 10 KB Swings 55/35 *If you do not complete work with in given minute, complete that set rest and continue working on the next minute.	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 Sets NFT::

Strength:

A) 3 Sets:

B) 6 Sets: (Every 2 Minutes)

Skill:

WOD:

3 Sets Each For Times:

Additional:

Tabata: