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Warm Up:
Run 400m
10 scap activators


3 x 5 pull-up negatives
(scale to banded as needed)

6 Rounds for time (alternating with a partner - 3 each)
15 Russian KBS (pick weight that both can do unbroken)
15 burpees
35 double unders
One your fellow members, Bill, is helping with a fundraiser for Hurricane Sandy victims, details are below:

Benefit Featuring Local Musicians to Raise Funds for New Jersey & New
York Victims

New Orleans, Louisiana (November 15, 2012) – A New Orleans Hurricane
Sandy Benefit Concert will be held this Tuesday, November 20, 2012 at
The Howlin’ Wolf of New Orleans at 907 South Peters Street.  The
fundraiser will feature local musicians such as Eric Lindell, The
Radiators’ Camile Baudoin and Friends, Hot 8 Brass Band, Katey Red, DJ
Lefty and the Lonely Lonely Knights, Johnny Dilks and the Highway
Kind, on the main stage, and many more in the Den. Tickets will be
available at the door for $20 each, with doors opening at 7 p.m. and
event starting at 8 p.m.  A ticket will include live music, food
(while it lasts) from Atchafalaya Restaurant, Martinique Bistro,
Jacques-Imos, Le Petite Grocery and Boucherie, a silent auction, a
bake sale, and the opportunity to purchase raffle tickets for prizes.

Positive Vibrations Foundation, a local non-profit created to
encourage community through the development and preservation of the
arts, music, culture, and heritage, has graciously teamed up with us
to help sponsor the event, accept donations and distribute proceeds
between the American Red Cross Hurricane Sandy Relief Fund and New
Jersey / New York area non-profits accepting immediate donations. The
Benefit is seeking donations to sponsor the musicians’ performances,
as well as in-kind donations for raffle prizes. Those who are
interested in donating for either should contact Monique Pyle at
Monique.pyle@gmail.com or (201) 681-5250.

Hurricane Sandy devastated parts of the New Jersey and New York coast
lines on October 29, 2012 displacing thousands of families
temporarily. This Benefit Concert is being coordinated by Monique
Pyle, a New Orleans resident originally from New York and New Jersey.

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