Wednesday:

WarmUp
Run 400m
1 Len InchWorm+PushUp
1 Lap Lunge+PassThru
SnatchWarmUp Together

1) 7×2 HangSnatch (pause 1 sec at knee) @60-70% of 1RM; Rest :60

2) 3 Rounds ForWorkingTime
Row 500m
20 KB snatch 24/16 kg
Rest :60

3) E10 DU 5-40 reps (ask coach how many)

Cool
SmashCalves
Roll

IMG_0536
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Rugged Maniac 5K Obstacle Race
Location: Portland International Raceway in Portland, OR
Date: May 31st
Special to CFSWP members: 25% discount to our members

What is Rugged Maniac?
It’s one of the largest obstacle races in the country, with 20 events coast-to-coast. Our courses feature 25+ epic obstacles designed to push runners to their limits! Runners climb towers of stacked shipping containers, rocket down a 100’ water slide, navigate underground tunnels of mud, jump over fire and face a host of other challenges during this day-long adventure!

Each runner gets:
· A high-quality, soft cotton t-shirt

· FREE professional race photos

· One beer (if 21 or over)

· 25+ epic obstacles and 1 awesome party

· Waves limited to 300 runners to avoid backups on the course

CFSWP members: to get 25% off your entry fee, email info@crossfitswportland.com or shannon@crossfitswportland.com and we will email you the discout code.

Then go register online at http://www.ruggedmaniac.com! But hurry – time slots sell out quickly and prices increase over time.

Rugged Maniac 5K Obstacle Race – Mud. Fire. Beer. Music. Glory! – Mud Run – Adventure Race -…
http://www.ruggedmaniac.com
Rugged Maniac 5K Obstacle Race is a mud run event that combines the most rugged terrain and burly obstacles to allow those with a sense of adventure to define themselves, then bask in glory at an after party with live music, food and beer.

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