Wednesday 140611 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets: (Every 3 Minutes:)

Skill:

WOD:

For Time:

*Top of each minute starting at 60 seconds perform 5 Burpees.

Additional:

Performance

Strength/Skill:
Warm up: “Iron Shoulder Series” Strength: 3 Sets: (Every 3 Minutes:) 300 yrd shuttle Run (25 yrds down, 25 yrds back x 6) Skill:
Katie S’s B-Day WOD
For Time: 50 Wall Balls 25 Deadlifts 245/165 50 Wall Balls *Top of each minute starting at 60 seconds perform 5 Burpees.	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