Wednesday 131002 – Surge Athletics

Schedule Update: The 4 pm Class is not longer Cancelled, it will be available.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Strength:

Skill:

Ryan’s B-Day WOD:

With a Partner Perform For Time:

Additional:

Performance

Strength/Skill:
Warm Up: 2 Sets: Isometric YWTI x 10 Seconds Band Pull a Parts x 10 Triple Threat x 10 Strength: Skill:
Ryan’s B-Day WOD:
With a Partner Perform For Time: 100 Wall Ball Partner Holds Barbell Overhead 95/75 300m Run 100 Toe to Ring Partner Hold Bar in Front Rack 300m Run 100 Push Press Partner Holds Plank (Push Up Position) 300m Run 100 Slam Balls Partner Holds Bent Over Row BB at Chest 300m Run	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:

2 Sets:

Strength:

A) 8 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 minutes)

Back Squat

Skill:

WOD:

A) 3 Rds For Time:

Rest 3 Minutes

B) 3 Rds For Time:

Additional:

OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 10 Sets: