Wednesday 131016

Couldn’t be more proud of this group. Each of them came out and represent CrossFit Surge to the fullest at the FRCF Master’s Comp this last weekend. William finished 15th in the 50-54 Men’s age group, Joe finished 5th in the 44-49 Men’s age group. Bobby finished 33rd and Jason finished 8th in the Men’s 34-39 age group. In addition Christina finished 4th in the Women’s 34-39 age group. Thank you all so much for all your hard work and dedication. We as Coaches can’t say enough about all of you!!!

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

2 Sets:

Incline YWTL x 10 ea
Banded Pull a Part x 10
Scapular Pull Up x 10

Skill:

WOD:

For Time:

30 Renegade Row (Total) 40/30
25 Wall Ball 20/14
20 DB Walking Lunge (Each)
15 Over Box Jumps 20″
10 Burpee Pull Up
15 Over Box Jumps 20″
20 DB Walking Lunge
25 Wall Ball
30 Renegade Row (Total)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 2 Sets: Incline YWTL x 10 ea Banded Pull a Part x 10 Scapular Pull Up x 10 Skill:
WOD:
For Time: 30 Renegade Row (Total) 40/30 25 Wall Ball 20/14 20 DB Walking Lunge (Each) 15 Over Box Jumps 24/20 10 Burpee Pull Up 15 Over Box Jumps 24/20 20 DB Walking Lunge 25 Wall Ball 30 Renegade Row (Total)	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