Wednesday 120104 – Surge Athletics

Strength/Skill:

4 Sets Mini Bear Complex:5 Rds(one Round consists of):

Power Clean
Front Squat
Push Press/Jerk
Back Squat
Back Rack Jerk
Rest 2 minutes

*Once the bar leaves the ground the bar is not allowed to rest on the ground until finished with al 5 rds. Athletes are allowed to full clean + thruster the first three movements.

WOD:

For Time:

800 Meter Run
60 Sit ups
60 Russian KB Swings
600 Meter Run
50 V- Ups
50 Hip Ext.
400 Meter Run
40 GHD Sit Ups
40 RDL

Additional:

Iron Shoulder Series