WHITEBOARD – 27 February 2013


3 Rounds of:
1000m Row
*Rest 2 minutes & Repeat

Notes: This shouldn’t be a true 100% effort but not completely lax in effort as well.  Aim for a pace for all 3 and see if you can hit it throughout. 

Do some serious mobility work after (Think first rib, hip extension & external rotation due to all our dynamic pulling). 

Some of us were talking about putting a mock New Hope Fitness Combine together to see the measurables of our athlets.  Max rep bench, broad jump, vertical, 20 yard shuttle, 60 yard shuttle, 3 cone drill, and the wonderlic.  Who is in? 

Speaking of someone that would probably win all the events, look at this warm-up dunk:


6 Responses to “WHITEBOARD – 27 February 2013”
  1. Dara says:

    5000m row
    23:33 at 2:21.3 pace PR

    some mobility, some headstand stuff

    I’m in for the combine.

  2. Dedik says:

    I’m in for the combine as well.

  3. Freddy says:

    What is the wonderlic?

    I know that as a written test given by HR people.

  4. Dedik says:

    1/2 Cindy

    9 rounds + 5 pullups

    Did that, and had to book it to get back for a call with an agency. Nothing like stress to add to an already spiked heart rate. I’m going to take a nap now.

  5. Rows done. Did an extra 500m which didn’t feel good.

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