WHITEBOARD – 23 March 2015


Back Squat: 3 sets of 3

*5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 80% max.


8 Minute AMRAP:
50 Double-Unders
2 Handstand Push-ups (+2 every round)
5 Goblet Squats (100/55lb DB)

*Pause 1 second at the lockout of each thruster.

Notes: Please see that the slow negative and hold is only on the first rep of each set of the back squats.

3 Responses to “WHITEBOARD – 23 March 2015”
  1. Kevin Olds says:

    325# x 3 x 3
    WOD: 4rds 70# KB

  2. grzm says:

    Back squat 170#
    AMRAP 75 singles, 24″ box push ups, 55# KB
    3 + 75 + 7

  3. kemm says:


    3 +50 +7
    100# KB

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