Saturday 20-Mar-10, 09:00 CFTW (the Denali 10)

Today we (me, Egan, Caleb, Adam) went for a long workout (3h. 15min.) Lots of cardio, some strength work. Called the workout the Denali 10. Should help with the conditioning require for the upcoming trip. We had to split 10km row by doing the tires flips in between due to heavy rain. Feeling rough afterward, but happy to finish it. Next time the weight can definitely be increased, and overall time decreased. But a nice benchmark.
sP

1. run 10km
2. Bench press x 10 (160lbs.)
3. Strict pull-ups x 10
4. Dead lift x 10 (295lbs)
5. Thrusters x 10 (with bar + 50lbs (95lbs t))
6. Farmers walk x 10 gym lengths (2 x 90lb dumbbells)
7. Goblet squats x 10 (100lb dumbbell)
8. row 10km
9. tire flips x 10
10. Prowler push x10 (50 yrd. lengths) (50lbs added)