*Russell Pugh broke the Madison County High School record in pole vaulting, clearing 13’7”. He also set the meet record for the Huntsville Panther Invitational and a personal best at 14’0”. Awesome work, Russell! Warm-up: 3 Rounds: 200 Meter run 5 PVC Overhead squats 5 PVC Sots press 5 Over the box jumps Workout: A. GHD sit ups – 8 Minutes of practice and instruction. Quarter depth – Half depth – Full depth B. 9-6-3 rep rounds for time of: Snatch Complex (1 Power Snatch + 1 Snatch Balance) Box Jumps 36/30″ “Keeping the Goal the Goal” with Matt Swift, CrossFit Journal preview video [wmv] [mov]
