WHITEBOARD – 19 September 2019


A1. Weighted Shoulder Dislocates: 4 sets of 5 (Light – 2.5-5lbs on PVC)
A2. Parallette Push-ups: 4 sets of 10

B1. Pull-ups (Or Gravitron): 5 sets of 6
B2. Handstand Holds: 5x15s

You can weight pull-ups if BW is easy


5 rounds: 

200m run
10 DB Hang Cleans
6e side step-ups

*Dbs=20% strict press

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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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