100 fr wu
300 IM as k-s-d
500 fr breathing NPS
4x (2x25 scull, 100 fr build on 1:45, 5x50 on :45, 2x50 sprint on 1:30, even ba, odds fr)
Flip drills
1 PM
Mtn Bike3:08:17 [2] 22.86 mi (7.3 mph) +2327ft
Stopped at Rattling Creek trails (IMBA Epic) outside Lyken, Pa. on the way to the o-meet. Great network of trails, tons of rock gardens and a few bridges. Map courtesy of www.sirbikesalot.com
Bridge over Rattling Creek
This trail needs to renamed. It was not nearly tough enough.