4 Rounds:
Row 500M
10 kettleBell Snatch each arm (53/35)
101 Push Press for time (95#/65#) 3 burpee penalty when bar is rested on ground assessed before bar is picked up. All morning classes are canceled "Diane" 21-15-9 Deadlift 225# HSPU  A big thanks to everyone who came to the Holiday Party on Wednesday! Ryan and I are so thankful to have such an awesome group of people coming together at the gym. "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. "The past is never completely lost, however extensive the devastation. Your sorrows are the bricks and mortar of a magnificent temple. What you are today and what you will be tomorow are because of what you have been." - Gordan Wright Tabata "Bottom to Bottom" Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!  21-15-9 Overhead barbell Lunge 45/30# Overhead barbell situps 45/30#  | 
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