WHITEBOARD – 04 October 2013


Front Squat: Build to crisp 5 rep max, then 4x5x90%


2 Rounds of:

3 Sets of: 
200m Run
15 Wallballs

3 Sets of:
40 Double-Unders
15 Push-ups

Notes: See the “Crisp” comment?  That means there should be no real grinders in your max set.  I want the squats done with speed today.

For the second part, please be smart about the double-unders.  If you are not efficient at them either do singles (80 singles) or pick a number per set that you think you can hit within 2 breaks normally.

Have fun.


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