Friday – 160401

Shane Skowron

CLICK HERE for other workouts created by Shane.

CLICK HERE to see CrossFit 314 and CrossFit South City tackle Shane’s “Filthy 15 Miles” in 2013.

Warmup

Spealler
Discuss Scaling Options

Workout

“October Breeze”

Workout created by Shane Skowron

110 minutes: March. Optionally with rucksack weighing 50#.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
60 minutes: Run at half marathon pace.
60 minutes: Complete 1000 walking lunges.
30 minutes: 5 rounds: ring dips 1:00, rest 1:00, ring pushups 1:00, rest 1:00
60 minutes: Run at half marathon pace.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
30 minutes: Complete Angie, max intensity.
15 minutes: Sprint 10x100m with 1:00 rests.
15 minutes: Complete 100 burpees.
30 minutes: 4 rounds: 50 squats, 5 muscleups**.
**Sub 3/3 pullup/pushup for MU if necessary.
30 minutes: 500 situps.
10 minutes: Run 1 mile allout.

8 hours total to complete.

N.B. – The image above is the only available photo on the ENTIRE INTERNET, or really ANY piece of evidence that Shane Skowron exists. And really, I’m not 100% convinced he really does, even though he has responded to me via email regarding the completion of the Filthy 15 Miles.

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