WHITEBOARD – 11 May 2018

Movement Prep:

1a. Hollow Body Rock: 3 sets of 50s holds
1b. Shoulder Bridge Rock: 5 reps


Standing Barbell Press: Work up to a 2 rep max (5-10lbs heavier than last week), then deload 10% and hit for 3×3


12 Minute AMRAP:

400m Row

8 Pull-ups

15 KB Swings

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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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