Ragnar Relay Cape Cod
Ever want to spend two days in a van running 200 miles with some of your favorite gym buddies?!! Well, here’s your chance! We’re putting a team (or two)together for the Ragnar Relay Cape Cod! Teams will consist of 12 runners. The mileage is split between your 12 runners.
Race Details
Location: Hull, MA – Smuggler’s Beach
Race Date: Friday May 10th-Sat 11th.
Registration Cost: $150/person +cost of van rental.
If you would like to join our team please fill out our inquiry form here . Don’t miss out on the most epic run of your life!
Warm-up
15-10-5
Burps
Jumping Lunges per Leg
Bandy Pull Aparts
Mobility
Quad Rolling and Stretching
Strength
7×2 Thruster
Complete a set every 90s
From the rack or the floor
WOD
30-20-10
Front Squat (135,95)
Chest to Bar Pull-up
Level 2- 115,75
Level 1- 95,55
Extra Work
2 Rounds of
25/20 cals X 4
Rest 30 seconds between each 25/20 cal piece
Rest 3 minutes between each round
This should equal 200/160 Calories