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Saturday 140308

7
Mar

Saturday 140308


Don’t ever forget how far you’ve come on your journey.  It’s easy to take everything you’ve accomplished for granted, DON”T!!!

Thank you Ladd for a little throwback Saturday. SURGE!!!

Essentials

Strength/Skill:
Warm up:

  • Agility Drills

Strength:

3 Sets:

  • Partners MB Hip Ext. Toss x 15
  • Dips x 6-10 @10X2

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Box Jump (Buy In)

Remaining Time:

  • 8 V-Ups
  • 12 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Agility Drills

Strength:

3 Sets:

  • Partners MB Hip Ext. Toss x 15
  • Dips x 6-10 @10X2

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Box Jump (Buy In)

Remaining Time:

  • 8 V-Ups
  • 12 Burpee
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:
10 Sets Each:

  • Minute 1 = 45 Seconds Row/Airdyne For Calories
  • Minute 2 = 15 Med Ball Clean
  • Minute 3 = 10/8 Ring Dip @10X1
Additional:
  • Mobility

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