No trail run tonight as most of our crew is running the Ragnar Northwest Passage this weekend in Washington! Trail Runs and Rides will pick back up in August.
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Weightlifting
Five Sets of:
Deadlift ( 3-5 reps)
Rest 20 seconds
Ring Dips (Max Reps @ 2111)
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2 minutes
Rest 2 minutes
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Metcon
For time:
Run 800 Meters
50 Ab-Mat Sit up
Row 1000 Meters
Run 800 Meters
50 Ab-Mat Sit up
Row 1000 Meters