WHITEBOARD – 24 November 2014
Workload:
A. Front Squat:
*6 sets of 2 at 87.5% of working max for cycle**Pause for 2 seconds on first rep of each set.
Then:
7 Rounds:
200m Run
2 Handstand Push-ups
12 Push-upsThen:
4 Rounds of:
48s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
48s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.
Notes: Post any questions.
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Came so close
8×2 front squat
did 5×2 at 90% (125#), fail last rep on that last set
then 3×2 at 115#
then 10min AMRAP of 10 double unders, 5 tricep dips, 10 overhead alternating lunges
then 2 rounds of 50s plank and 50s hollow hold
225 x 2 x 6
WOD RX’d