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Skechers Agrees to Pay $50 million to Settle Toning-Shoe Cases – LA Times
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ANNOUNCEMENTS:

1) THE PROGENEX HAS ARRIVED!!! WHEN YOU PICK IT UP BE SURE TO LET ONE OF THE COACHES KNOW SO THEY CAN HIGHLIGHT YOUR NAME ON THE ‘PICK-UP’ SHEET.
2) THE RANCHO HIGH SCHOOL CROSSFIT FUDNRAISER T-SHIRTS ARE IN! MAKE SURE TO LET A COACH KNOW IF YOU ORDERED ONE AND THEY’LL GET YOU YOUR SHIRT!
3)  WOD-BOOKS ARE IN!!! YOU CAN USE THESE BOOKS TO TRACK YOUR LIFTS, DAILY WORKOUTS, BENCHMARK GIRLS/HEROES, AND PROGRESSIONS.  ALSO, A PERCENTAGE TABLE IS IN THERE (TO HELP YOU FIND ANYWHERE FROM 50%-97% OF A 1RM) AS WELL AS A PALEO GUIDE AND ZONE GUIDE.  THE COST OF EACH BOOK IS $25 AND THERE ARE ENOUGH DAILY WORKOUT TRACKING PAGES TO LAST ABOUT 6-MONTHS.

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CrossFit WOD

Tabata:
1) Air Squat
2) Evil Wheels
3) Rower/Airdyne
4) Renegade Rows
*20 seconds of work followed by 10 seconds of rest.  Stay at each station for 8 total intervals.  This workout is 32 intervals total.