Wednesday

Spokane to Sandpoint 24 hour relay in WA. Team of 12 runners (we had to run with 11) sharing 200 miles. We started on top of Mount Spokane and ended 29:15:00 later on a beach in Sandpoint, Idaho. Two vans (6 runners in each van) responsible for navigating the 200 miles with the map they give you. 36 total legs ranging from 3-10 miles. Amy completed 20 miles of this race. This was her 7th year competing in this race! Her team set a new all female course record this year. The team has won the female division the last 5 years. If anyone wants to join Amy next year, let her know!!    

Spokane to Sandpoint 24 hour relay in WA. Team of 12 runners (we had to run with 11) sharing 200 miles. We started on top of Mount Spokane and ended 29:15:00 later on a beach in Sandpoint, Idaho. Two vans (6 runners in each van) responsible for navigating the 200 miles with the map they give you. 36 total legs ranging from 3-10 miles. Amy completed 20 miles of this race. This was her 7th year competing in this race! Her team set a new all female course record this year. The team has won the female division the last 5 years. If anyone wants to join Amy next year, let her know!!  
 

A. Every 2.5 minutes for 5 rounds:

  Deadlift x3 @75%

+

30s L-Sit

B. 20 Deadlifts (225/155)

    20 Pullups  

     Rest 2 minutes

   15 Deadlifts (255/175)

   15 Pullups

     Rest 2 minutes

  10 Deadlifts (275/185)

  10 Pullups