WHITEBOARD – 18 August 2011

WORKLOAD: Overhead Squat 3-3-3-2-1-1 Rest 5 Minutes then perform: 8 Minute AMRAP: 200m Row 20 Double-unders or 60 Single Jump Ropes Notes: If you do not have the flexibility to perform overhead squats perform the same reps and sets in a front squat & work your mobility!

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WHITEBOARD – 17 August 2011

Workload: Out to sea: No Pool workout for today.  Sorry for the inconvenience.  It will be back on schedule next Wednesday. Pebble and dirt: 2 mile Sandbag Carry (1/2 bodyweight)  Notes: Have fun.  If you are having any low back issues lower the weight or consider going on a leisurely stroll without weight.  Take rest … Continue reading →

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WHITEBOARD – 16 August 2011

Workload: On the minute perform: 2 Thrusters (115/95lb) 2 Burpees (+1 every round) *The thrusters stay at 2 for every round. The burpees go up by one every minute. **Once you have the amount of reps done for the round rest the remainder of the minute, once you cannot complete the reps within the minute … Continue reading →

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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...