WHITEBOARD – 08 December 2014


A. Front Squat: 
*5 sets of 2 at 90% of working max for cycle

*No Pause


5 Rounds:
10 Walking Lunges (DBs = 1/6 Front Squat max)
3 Handstand Push-ups
16 Push-ups


3 Rounds of:
55s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
55s 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 – 08 December 2014”
  1. Dara says:


    then “Sally” with Dan’s morning class.

    then WOD, sub step ups 15#
    handstand hold
    push ups – some standard and some modified

    plank/hollow hold done

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