WHITEBOARD – 25 July 2019


A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC)
A2. Parallette Push-ups: 3 sets of 5


C1. Standing Strict Barbell Press: Work up to a crisp 2r max (~2-3 reps left in tank). Deload 10% and hit for 4 more sets of 2

Sets working up to max count towards deload if weight is within 90% of max.


6 Rounds of:

20 Double-Unders
6 Parrallette Push-ups

5 Overhead MedBall Throws (lighter – 8f, 14-16lb male)
6 Chin-ups

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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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