WHITEBOARD – 25 May 2018

Movement Prep:

1a. Hollow Body Rock: 3 sets of 30s holds
1b. Shoulder Bridge Rock: 5 reps


Pull-up: Perform 40 Pull-ups. Break them up, add weight if needed, anyway you want. They shouldn’t be that hard, and you should have 1-2 reps extra in each set.


12 Minute AMRAP:
200m Run
10 Dumbbell Death Marches (5e Side)


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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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