Image: Carl notices some new power during a Golf outing in preparation for a charity benefit tournament this coming June 16th. The benefit is for a friend of Coach Chase’s named Chris Dufour: read about the cause by clicking HERE.

– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m
2-3 Rounds of
3-5 x Pull-ups (kipping practice)
10 x KB Swings
10 x Hollow Rocks
II. Mobility


3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Post scores to comments.


About Samy

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3 Responses to 06.07.2017

  1. Daniel says:

    “Helen”: 11:15 Rx.

    Split times: 3:26 • 3:55 • 3:53.

  2. Katelyn says:

    Helen: 15:56 Rx (48 second PR over last year, though last year was with a red band for the pull-ups!)

  3. Abby says:

    Saturday 6/10/17

    “Helen”: 16:32 Rx’d (8 second PR…not bad for not really planning on doing this until last minute!)

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