Happy Birthday Rando!
Strength/Skill Development
Complete 3 rounds of A1/2:
A1. Overhead squat @ 3211; 3-5
A2. DB Single arm high-pull @ 3010; 6-8/arm
WOD
200m Farmer’s Carry (45/30)**
21 Overhead squats (60-70% of today’s best x 5 NTE 95/65lbs)
10 burpee pull-ups/ring-rows
150m Farmer’s Carry
15 Overhead squats
10 burpee pull-ups/ring-rows
100m Farmer’s Carry
9 Overhead squats
10 burpee pull-ups/ring-rows
For time.
This workout was last completed on 100118.
***If the parking lot is slippery replace FC with 400m, 300m & 200m rows***
Post best OHS x 5 @ tempo, DB HP x 8 & overall time with OHS load.
Name OHSx5 SAHPx8/arm Time load
Susie 65 20 11:20 35 20
Denise 65 20 12:29 42 20
John 135 30 12:38 rx
Ginna 57 20 10:19 37 25
MaryBeth 42 20 12:17 35 20
Rustan 115 35 10:17 rx
Tom 115 35 16:20 rx
John K 75 30 12:38 55 30
MenneM 95 30 14:28 65 35
Dan F 115 35 18:43 rx
Peter 115 20 13:50 75
Jana 65 – 12:39 38 15
Seth 115 20 14:08 70 35
Tom H 75 20 13:35 65 35
Happy bday Randy
)
Happy Birthday Rando! Thanks for putting so much into CFA!!
Happy Birthday Randy! Much love!
hugs Randy I hope you had a great day
Jen M 60 20 20×6 12:33 38 30
Carly 85 20×7 12:59 30 20 (7burpeepullups)
Lisa 37 15 12:14 20 20 (RR)
Jamie 95 35 14:40 65 45
Cherie 75 20 14:50 55
Matt W 135 45 13:57 rx