Wednesday 130918 – Surge Athletics

Kelsy and Jason at the Colorado Open!!!

Essentials

Strength/Skill:

Warm Up:

Strength:

3 Sets:

Skill:

Joe’s B-Day WOD:

With a Partner Perform For Time:

Additional:

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 3 Sets: High Box Jump x 1.1.1.1 (Step Down to Smaller Box) Standing Banded Ext. Rotation x 10 Triple Threat x 10 Skill:
Joe’s B-Day WOD:
With a Partner Perform For Time: 48 Deadlifts 245/165 96 Wall Ball 48 Hang Power Clean 155/105 96 Hand Release Push Up 48 Shoulder to Overhead 105/70 192 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:

Strength:

A) 10 sets: (Every 2 Minutes)

Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B) 3 Sets: (Every 2 Minutes)

*Use straps for these.

C) 6 Sets: (Every 2:30)

Back Squat

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)!

Skill:

WOD:

3 Rds For Time:

Additional: