WHITEBOARD – 19 August 2016


A1. Elbow Side Plank Twist: 3×3 reps

A2. Standing Oblique Side Bend: 5r each side

B. Chin-up: 3 sets of 10

*You should be able to perform a max set of 15+ chin-ups if performing 3 sets of 10. If you have deadhangs, but less than 15, perform 3 sets of lesser volume. Each set would be able 3-5 reps under your max. If you do not have chin-ups, inverted rows are your movement.


16m AMRAP:

200m Run

Sled Push 25m

25m Bear Walk

200m Run

Sled Drag 25m

25m Bear Walk

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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