WHITEBOARD – 09 June 201

Workload:  Weighted Pull-ups  8 sets of 2 *Grip at least one hand width wider than shoulders Then: 5 Rounds of: 500m Row *Rest 60s in-between efforts Notes: Have fun

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WHITEBOARD – 08 June 2015

Workload:  Back Squat: 3 Second pause in the bottom on first rep of all sets 4 sets of 10 – ~60% max 1 rep *90s rest inbetween Then: 10 Minute AMRAP of:  3 Sets of:  5 Push-ups 10 Goblet Squats (10% max back squat) Then: 200m Run 

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WHITEBOARD – 05 June 2015

Workload:  200m Run 20 Toes-to-Bar 200m Run 30 Back Extensions 200m Run 40 KB Swings (Full Extensions 55/35) 200m Run 20 Toes-to-Bar 200m Run 30 Back Extension 200m Run 40 KB Swings (Full Extensions 55/35) Notes: Have fun

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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...