WHITEBOARD – 01 December 2016

Strength:

A1.Elbow Side Plank Twist: 3×10 reps

A2.Standing Oblique Side Bend: 5r each side

B. Clean Pull + Clean Wave;

2+1 – 70% , 75, 80

1+1 – 75%, 80, 85%

0+1 – 80%, 85, 87.5%

*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)

Workout:

For time:

10, 20, 30, 40, 50, 40, 30, 20, 10 Double-Unders

2 Bear Walk Laps

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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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