WHITEBOARD – 30 August 2013


Muscle Snatch: Build to 1 rep max


3 rounds of: 

500m Row

3 sets of:
3 Muscle Snatch (75% 1 rep max)
5  Box Jumps (30/24”)
7 Goblet Step-ups (Each Leg & 40/20lb dumbbell)

*20 minute CAP on workout.

Notes:  Remember the CAP on the workout.  Either you finish the 3 rounds or you stop at 20 minutes, whatever one comes first.  Happy Labor day everyone.  No Workout will be posted Monday.

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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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