Wednesday 131127 – Surge Athletics

Schedule Reminder:

Wednesday: Normal Schedule

Thursday: Closed

Friday: Holiday Schedule (7:00 am Comp, 8:00, 9:00 Regular Class)

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Strength:

8 Sets:

Hang Squat Clean x 2Skill:

WOD:

For Time:

Additional:

Performance

Strength/Skill:
Warm Up: 2 Sets: Banded Lateral Step x 10 ea Banded Forward/Backward Walk x 10 ea Triple Threat x 10 Strength: 8 Sets: Hang Squat Clean x 2 Skill:
WOD:
For Time: 50 Wall Ball 20/14 20 Double Unders 40 Wall Ball 40 Double Unders 30 Wall Ball 60 Double Unders 20 Wall Ball 80 Double Uners 10 Wall Ball 100 Double Unders	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) 6 Sets: (Every 2 Minutes)

Front Squat

B) 3 Sets:

Skill:

WOD:

A) 3 Sets for max reps:

Rest 60 seconds

B) 2 Sets for max reps:

Rest 60 seconds

C) For max reps:

Additional:

Optional/Additional Conditioning Session:
A) 10 sets:

60 Seconds of AirDyne for Max Calories
60 Seconds of Active Rest (stay seated and move pedals slowly, or get up and walk around)