Manhattan Beach 10k Run

Tuesday, September 25, 2012

Mobility/Warm-up:
Quick jog or row followed by DROM
Pigeon on box, 1 minute each
Leg swings, 10 each direction
10 Jump squats
10 Good mornings w/bar (slowly) 

Strength:
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Team WOD!
10 rounds for total time of:
20 KB Swings 32/24kg
10 Push Press 115/75#

 Notes:  Each partner will rest while their partner is performing one round.  The team is done when each partner has performed 5 rounds.

Cool down:
10 Evil Wheels
20 Hip extensions
10 Evil Wheels

Roll out legs and hammys! 
 

Do you know your 10k time?!  Lets see how many PCF athletes we can get together for this event on Saturday, October 6th at 7:30am!

You must register online by Thursday, Sept. 27.  CLICK HERE to register.

In Person (you receive your bib # at the time you register when you register in person):  Store Address and phone number provided by clicking registration tab above. In store registration is open until 7PM the Friday before the race or until we sell out, whichever happens 1st.

On line:   (tabs above will be updated shortly). Bib #s are mailed to participants closer to race date.  On line registration closes at midnight, Thursday, Sept. 27.

Note there is no race day registration!

Fees: 

$25 ages 15+/$20 ages 14 and under until midnight 9/24
$30 ages 15+/$25 ages 14 and under  from 9/25 until Oct 5 or when we sell out.

Cash, check or credit card (credit card incurs additional fee) for in store registration. 

Who’s in??!!