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Tuesday, 7-21-2015


Tuesday, 7-21-2015

Congrats to Coach Emily and my Wifey (Lily) =)  for completing the Epic Relay this past weekend which covered 190 miles from Canon City to Crested Butte with a team of 12 runners. Their team finished it in 30 hours, 57 minutes, and 13 seconds which is an average pace of 9:44. through some brutal hills and terrain!

Workout of the Day
One set, go as hard as possible!
400 Meter Run test for time.
*Out and back on our standard 400m run course
For Time:
10 Muscle-Ups
20 Deadlifts 275/185
30 Box Jump Overs 24″/20″
40 KB Snatches 55/35
50 Double Unders
60 Calorie Row
50 Double Unders
40 KB Snatches
30 Box Jump Overs
20 Deadlifts
10 Muscle-ups
*Sub 15 strict pull-ups or scale the number of MU’s.
*Coaches choice for scaling DU’s or number of DU’s or attempts, etc per athlete
Post your scores to the Whiteboard.




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