 Tabata 8 Rounds 20 seconds Push Press 10 seconds rest 20 seconds Kettlebell Swing 10 seconds rest 20 seconds GHD Sit-up 10 seconds rest Recovery: 12-9-6 Kettle Bell Thrusters Kettle Bell Swing Russian Twist
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Monday - Wednesday (Normal Hours)
Thursday - Thanksgiving (9am - noon) Black Friday - (9am - 1 pm)  Ascend / Descend 10 - 1 Tire Flips 1 - 10 Ladder Icky Shuffle (odds forward, evens backward) Recovery: Row 500 Meters 21-15-9 Push Press Ring Rows I know this experiment is dated a few years now, but how cool to have a popular talk show with this level of explanation and this type of a guest. They are in! We will do a prepay sweat shirt if people are interested.  Fin 4 rounds Run 400M Row 500M Men's: 15:00 Josh Women's: 17:26 Jen (Steph K?) Compare to 6/15/18 Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings  Winter white snow flakes might be pretty, but dry itchy flakes not so much. Read how you can help your skin survive the dry winter air and cold in this article.
 Alpine 6 Rounds 45 seconds Assault Bike Calories 45 seconds Back Squat @ 55% 3 minute rest Recovery: 2 Rounds 400 Meter Run 500 Meter Row Quick reminder, December 6th is Annie's Christmas party. Annie's doing ribs and and salad, potluck items are welcome. Drinks will be BYOB. There will be a gift exchange for those who wish to participate. The theme this year is a nice consumable item in the $20 range that you would use to pamper yourself.   U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.  Servais For time: Run 1.5 miles Then, 8 rounds of: 19 Pullups 19 Pushups 19 Burpees Then, 400-meter sandbag carry (heavy) 1-mile Farmer Walks with 45-lb. dumbbells Men’s: 66:09m Chris Pinnick Women’s: uncontested Recovery: Row 1000 Meters 3 Rounds 15 Sit Ups 10 Burpees More from Katie's kitchen! And with a recipe with a name like this one, how could you not make it?
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