WHITEBOARD – 03 November 2014


A. Front Squat: 
*6 sets of 3 at 77.5% last weeks 1 rep max

**Pause for 2 seconds on first rep of each set.


3 Rounds of (1 minute at each station):
Double Unders
Wallballs (20/14)
Dumbbell Step-ups (1/6th BW)
High Hang Muscle Snatches (75/55lbs)


4 Rounds of:
40s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
40s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Post any questions.

One Response to “WHITEBOARD – 03 November 2014”
  1. Dara says:

    108# x 5 sets
    110# x 1 sets
    pulled a hip flexor or something on that last set so the WOD was painful

    WOD with Dan’s class
    single jump rope
    14# wall ball
    15# DB step up
    30# high hang muscle snatch

    core work complete

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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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