Silas

Silas

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WOD 11-15-12

Rope Climb Skill Work

4 Rounds For Time:
• 7 Cleans (185/115)
• 14 Box Hop-overs (20/16)
• 21 DB Russian Twists (20/10)

After Party: 2x200M Donut Rolls.
These will be done by rolling a 25# plate in front of you. Using both hands, balance and roll the plate forward. The plate cannot roll on it’s own, you must be touching it at all times.

•Only 2 more weeks to take advantage of the On-Ramp 50% off discount! Schedule yours by Black Friday!

•Current members that refer 2 new members will receive 50% off their next month’s membership. This discount will remain in effect until noted otherwise.

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THE FOODEE PROJECT- EASY EGGPLANT BOLOGNESE

1. In a large soup pot, heat 2 tablespoons of the bacon fat over medium heat. Add the eggplant and....

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