Wednesday 131030 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:
3 Sets:

Strength:
5 Sets:

Skill:

WOD:

4-6 Rds For Time:

Additional:

Performance

Strength/Skill:
Warm Up: 3 Sets: Burpee Stick Jump x 5 Push Press x 8-10 Overhead Squat x 8-10 Strength: 5 Sets: Overhead Squat x 3 Skill:
WOD:
6 Rds For Time: 7 Push Press 135/95 10 Overhead Squat 135/95 15 Anchored Sit 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 Sets:

Strength:

Skill:

WOD:

12 Sets: (EMOM)

*If you fail to complete work within given minute, finish that set and rest the remainder of the following minute then resume.

Additional:

OPTIONAL A.M./Additional Session:

Run for 30 minutes – let feel dictate your pace. If you feel good, push the pedal, if your legs feel heavy, work on breathing efficiently and proper mechanics.