1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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Friday September 28

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor). Add all reps to calories for each row for score.

Monday September 17

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Scales: 1/2 or 1/4

Saturday September 15

65/95 pound Thruster, 15 reps 65/95 pound Sumo deadlift high-pull, 21 reps 65/95 pound Thruster, 12 reps 65/95 pound Sumo deadlift high-pull, 15 reps 65/95 pound Thruster, 9 reps 65/95 pound Sumo deadlift high-pull, 9 reps Scale: weight