Wednesday 130206 – Surge Athletics

Reminder the 6:15 class will be cancelled tonight do the Nutrition Seminar. Bring a family member or friend and help them get any questions they may have answered.

Strength/Skill:

Warm up:

With a Partner Perform 3 Rds NFT:

MB Squat Tosses x 8 ea
Partner Feet Throwdown x 15 ea

Strength:

3 Sets:

Low Bar Back Squat x 10 (Comp @ 73% of 1 RM)
“Strict” Pull Ups x ME (If you can do more then 15 UB Reps add wt.)

Skill:

WOD:

A) In Teams of 3 Perform AMRAP in 5 Minutes

Rope Climbs

Rest 3 Minutes

B) In Teams of 4 Perform AMRAP in 10 Minutes

20m Sled Push

Additional:

Mobility