241005

Wednesday 10/02/2024

Ruck Version
While Wearing a RUCK or WEIGHT VEST
8 Rounds
8 Renegade Row
100 Meter Farmer Carry
200 Meter Run

Suggestions
Men: 20-30# Ruck/Weight Vest | 30-40# DBs
Women: 10-20# Ruck/Weight Vest | 15-25# DBs
Goal: 27-37 Minutes

Scaled: 40 lb. Dumbbells, 20 lb. Weight Vest, Push-Up + Taps
Time: 23:28

Warm-up 10 minute row: 2260m, 2:12.7/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

Paddle: Platte River III, Platte Road to Big Platte Road
Distance: 8.74 Miles
Time: 2:45:09, 3.2 mph

https://www.strava.com/activities/12585561629