WHITEBOARD – 24 November 2014


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.


7 Rounds:
200m Run
2 Handstand Push-ups
12 Push-ups


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.

Post any questions.

2 Responses to “WHITEBOARD – 24 November 2014”
  1. Dara says:

    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

  2. Kevin Olds says:

    225 x 2 x 6
    WOD RX’d

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