Don’t forget we’re going to celebrate this 4th week by having a BBQ and Booze celebration during Friday Night Lights. This will not be just for athletes who are signed up for the Open. We want to get every part of the Surge Family together and celebrate. This will be a BYOB and Meat party. We will have the bbq up and running, so if you want to bring something to cook it will be available. Feel free to bring your family and friends out to the party as well. Come early so we can set up and get it going. There maybe some serious performances going down but doesn’t mean we can’t enjoy it.
Essentials
Strength/Skill: |
Warm Up:
Strength: Skill: |
WOD: |
WORKOUT 16.4Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target |
Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: Skill: |
WOD: |
WORKOUT 16.4Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Tiebreak |
Additional: |
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Competition
Strength/Skill: |
Warm up:
Strength: Skill: |
WOD: |
WORKOUT 16.4Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Tiebreak |
Additional: |
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