Row for Cals :45 on :60 off 10 min (:15 to transition athletes) DO NOT SPRINT !! 9/10/16 Team Chipper 400m run 30 Box jump overs 25 Power Cleans 95/65 20 cal row 15 burpees 400m run Teams of 3-4, RELAY STYLE objective is for the whole team to complete the entire chipper all the way through, one at a time. Once your hands are pulled into your chest, reverse the order to go back to starting position, and repeat. “Legs arms, arms, legs” COMMON MISTAKES Press with your legs BEFORE bending your arms Pull to our midsection NOT our chest. Don’t over elongate your pull There’s a three-step process to the rowing stroke. Next, pivot backward at the hips so your shoulders pass your pelvis (you should be in a slight lay back). A good target for your hands, according is “just below where you would bench press” below your ribs. Its proper and effective rowing is key, if we’re just yanking on the chain hoping for the best, our effectiveness goes WAY down. An athlete can start after any completed movement For example: Athlete 1 completes the 400m run, they can tag athlete 2 To start their run as they move on to their box jump overs. Get your whole team across the finish line as fast as possible 11/02/16 For Time: 100 HSPU every time you break, 3 squat cleans 155/105 RX 100 HSPU every time you break, 3 squat cleans 185/135 20 min time cap Scale: Box HSPU, HRPU, reduce reps to 75 Clean weight reduced, Power clean Teams of 2. In the next week or so I hope to update further with some pics of our stations and information about them and our fleet. The About Us page is published with a brief history of our organization. What would a public safety page be without contact information? Then there is the somewhat daunting task of the training calendar for next year. I have just accepted the training coordinator position at GSCEMS and therefore have the task of completing such a calendar in the VERY near future.
The Raleigh Murals Project is a collective of Raleigh citizens that have a common desire to preserve, celebrate and promote existing and new public artwork in the capital city of North Carolina. The hope is to catalog existing and past murals (of all shapes, sizes and styles) that have been painted by artists and companies alike over the past 150 years in the City of Raleigh. This online documentation will show that Raleigh has a rich history of murals on buildings throughout the city that should be commended and promoted. We also plan to identify potential spaces in the city that are currently available and prime for local artists to use as a canvas for future artwork. These potential spaces (mainly blank walls) could be a canvas for other uses both temporary and permanent, such as outdoor movies, green walls or any other creative project that adds a layer of energy and texture to our city. We plan to work with property owners, The City of Raleigh, local artists and other interested groups and individuals to make these artworks become a reality. This project is about awareness and hopes to identify ways to connect artists to these potential canvases in a way that can enhance the public realm of the City of Raleigh. One of two rooms that best preserve the plantation style of the house. This unit has a king size bed, ceiling fan, television, refrigerator, microwave, coffee maker, air conditioner, and private bathroom. Three night minimum stay in the US summer, four night minimum stay in the US winter.
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