10-7-23 | TexAgs

bert harbinson

Joined: Oct 7, 2006

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DRC race, The Loop at White Rock. Ran the 5k on a fantastic, cool morning. A little over 21 minutes, and with the 15k being the main event, got 1st Masters.

howapi

Joined: Dec 9, 2011

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3:26p, 10/7/23

5 mile run

MouthBQ98

Joined: Aug 31, 2005

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4:09p, 10/7/23

Long warmup

4 rounds of:
24 walking lunges
400m run
24 alternating dumbbell snatches @40
15 burpees

Then 4 rounds of
12 deadlift @155
6 toes to bar
3 power clean@155

Then max sit-ups until 35 minute cap.

A few handstand walks for fun

aggiejman

Joined: Sep 23, 2004

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6:14p, 10/7/23

Warm up:
2 rounds
200m run
20 alt box step ups
15 Russian kb swings
10 burpees

Workout:
6 rounds @ 1 min each
200 m run
Burpee box jump over
Sdhp
Rest

Accessory:
30 reverse Nordic curls
50 seated calf raises
70 prone pvc pipe press

AledoAg86

Joined: Dec 10, 2018

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11:57a, 10/8/23

5 miles