WHITEBOARD – 24 July 2013


4x400m Sprints 
*Rest 100s between efforts


Mobility Work – Focus on soft tissue work & the fascia around the core.  Think gut smash, and back of hip over to the front hip flexors.  If your hamstrings are fried hit them with a bar or ball and take a look at internal rotation with extension.

Notes: Again, you don’t have to utterly kill today.  Hit some decent times and try to stay consistent.  Try to hit the splits you got last week.

3 Responses to “WHITEBOARD – 24 July 2013”
  1. Dara says:

    2:10 with 60s rest
    yesterdays WOD of straightleg deadlifts, rows, pull downs
    some leg extensions

  2. bmaguire says:

    Completed. Sore today…

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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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