WHITEBOARD – 23 October 2012


2 Rounds of:

400m Run
20 Kettlebell Swings (70/55)
20 Evil Wheels

400m Run
20 Back Extensions
20 Sit-ups

Notes: If you have hyperextension issues or tight hip flexors be careful of all this back work while running.  Remember to use your glutes in the swings, wheels, and extensions so you don’t put an unnecessary amount of stress on your back.

Did everyone see the link for Barbell for Boobs!  Check out Dara’s story:

7 Responses to “WHITEBOARD – 23 October 2012”
  1. Dara says:

    Pics of the event can be found at

    If you see one of which you’d like a copy, let me know and I’ll get you a print.

  2. Brian says:

    Dara, Dana, Dan,

    Dara you organized an outstanding and inspirational event this weekend. You raised some money for a great cause, proved to yourself that you kick ass(hopefully you were paying attention), and gave us a reason to get off our butts. Thank you!

    Thanks for for preparing us the last few months. It worked! Everyone’s bench jump up a lot and we were even able to hang in there for a little bit with powerlifters.

    The facilities were great.


    You are the beast man!

  3. Dedik says:

    I mean…I have to defend my title of weakest male competitor…

  4. Rock says:

    completed. that wod has my name all over it.

    2nd annual. do it.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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