Color coordinated!
Strength/Skill Development
A1. Deadlift 6, 4, 2, 6, 4, 2
A2. FLR on rings: Accumulate 40-60s x 5 sets.
WOD
AMRAP in 15 minutes of:
200m run
6 hand-release push-ups
8 goblet squats (53/35lbs)
12 steps single KB front rack walking lunge (switch arms after 6 steps)
Post best DLx2, total rounds + any partial with KB weight.
Crossfit AVL was representing at the Special Olympics today. It was great to have Ginna, Rick, and Sean there, and Simon Fertel won his heat in the 100 m run!
Congrats to Simon!!!
Name DL Rnds KB
Sojo 375 6+200m+12 53
John 325 6 53
Ozzie 275 5+200m+14 44
Ward 275 5+200m+14 53
Allan 285 5+200m+14 35
Diane 4+175m 22
Jesse 275 6+175m 22
Bryan 285 5 35
Jes 175 4 22
Mike G 295 5+ 53
Evan 305 6+50m 53
Joel 265 5+80m 44
Brad 135 5+200m+6 45
MCK 165 5+2steps 26
Anthony 285 5 45
Callahan 135 4+6 25
Jess T 195 5+100m 22
Laura 125 3+200m 18
Gail 195 4+200m+20 22
Brian T 245 4+200m+6 53
Nate 229 5+200m+6 35