WHITEBOARD – 23 October 2014

Workload: 

A1. Clean:

*Work up to 1 rep max for the day

Then: 

B1. 5 Rounds of 
3 Handstand Push-ups
10 Kettlebell Snatches (55/35)

Immediately Follow with:

B2. 4 Rounds of:
50 Double Unders
20 Back Extensions

C1. Pre-Hab Work:

4 Rounds of:
10 Weighted Shoulder Dislocates (5/2.5lbs)
36s Hollow Hold (No ROCK, Just the Hold)

Notes: Work to a PR if you have it. No deload to worry about.

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Comments
One Response to “WHITEBOARD – 23 October 2014”
  1. Dara says:

    117# PR
    went for 120# but had a sloppy rack position
    deloaded 4×2 at 95#

    did the WOD in the AM, sub handstand holds and a combo of single/doubles

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