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Thursday 130103

2
Jan

Thursday 130103

Is there a Benchmark in which you or one of your other Surge Family members have been wishing we’d program.  Well then this Friday is your lucky day.  This Benchmark Friday we’re going allow athletes to choose a Benchmark of their choose.  Click here and follow the link to CrossFit.com, click on the WOD Questions link and it will bring up the list of Benchmarks.

Strength/Skill:
Warm up:

  • “Iron Shoulder Series”

Strength:

5 Sets: (Top every 90 Sec)

  • 1 Power Snatch + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Box Jump
  • 10 Slam Ball 30/20
  • 5 Squat Snatch 115/85
Additional:
  • Mobility

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