WHITEBOARD – 29 November 2012


Front Squat: Work up to 3 rep max


10 Rounds of:

1 Minute Max Calorie Row
10 Step-ups (One Dumbbell = 1/4 bw)
10 Push-ups
*Rest 1 minute and repeat

Notes: For the second part aim to have the step-ups and push-ups completed in under a minute. This will allow you to split the workout into minute blocks (Row, step-up/push-up, rest). It will take 30 minutes for the second part. Have fun.

6 Responses to “WHITEBOARD – 29 November 2012”
  1. bmaguire says:

    235# X3 front squat

    WOD: That was rough.

    165 calories.

    Prince of Pace did an impressive 188.

  2. The Champ! says:

    Not a good indication when someone walks in at the 4th round rest and asks how the workout was

  3. Dara says:

    WOD part complete with Dan’s ladies class
    20# DB

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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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