WHITEBOARD – 01 December 2014

Workload:

A. Front Squat: 
*5 sets of 3 at same load as last week

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

Then:

7 Rounds or 14 Minute AMRAP (Whatever comes first):
5 Ring Push-up
10 Reverse Dumbbell Lunge
10 Burpees

Then:

3 Rounds of:
50s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
50s 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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Comments
One Response to “WHITEBOARD – 01 December 2014”
  1. Dara says:

    5×3 at 123# (which should have been correct load last week)
    slightly less of a grind. the very last rep was sketchy but completed

    WOD, sub double unders to save my shoulder and regular push ups. 20# DB lunges
    complete in about 10 min

    plank and hollow hold complete

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