WHITEBOARD – 13 December 2010
Workload:
1 Rep Max Bench Press
*Then 3 Bench Press reps of 90% 1-rep max weight
Rest 5 Minutes then perform:
6 Rounds for time:
3 Strict Chin-ups (Weighted)
6 Push-Press (70% 1 rep max)
9 Bent Over Back Row (Use same weight as Push-Press)
Notes: For the bench press work up to a 1-rep max. Once you have hit your max for the day pull the weight back down to 90% of the top weight lifted. Then, perform 3 sets of 1 at that weight. Once done the reps for the bench press please move on to the WOD. Chin-ups are palms facing towards you, and they are strict (no kip). Please pick a challenging weight or band as there are only 3 reps per round.
Beyul Training 
255 max/230 3×1
10:45ish
Pullups w/35#DB and 20# Wt Vest
135# barbell
235#
9:15
Pullups with 35# and 20# vest
95# barbell
150# (135#)
WOD 12:14, 65#, gray strap
And a quote from Henry Rollins! Dana++
225# (ties PR) 200# 3×1
12:20
20# vest
135# barbell
I think I went a little too heavy on the press imo.
On the plus side, that wod pulled off all my major calluses without ripping my hands, saving me the trouble of shaving them down tonight….
70# (55#)
WOD 10:15, 35#, gray strap
190 max/140 3×1
13:30
Chin-ups No weight and Blue Band
115# Barbell