WHITEBOARD – 4 March 2011
Workload:
12 minute AMRAP:
- 3 Clean & Jerks (1/2 body weight)
- 6 Each Leg Step-ups (Bar racked on back)
- 9 Chest-to-bar Kipping Pull-ups
Notes: Use the same bar for the clean & jerks as you do for the step-ups. Make sure you come to full extension on top of the box for the step-ups. This means both legs are balanced on the box and you are standing completely straight. Be careful when exhaustion sets in as you will want to push your belly forward and put too much stress on the back. Think about controlling your breathing during all the step-ups.
Have fun and enjoy the weekend!
Beyul Training 
Dana, your header for the whiteboard is showing Feb not March for the past 2 WODs. Nothing major, just thought I would give you the heads up
Thanks for pointing it out, should be fixed now.
5 rounds even, 95#, green band pull-ups (not chest-to-bar)
6 +3 +12
85#
5 + 3
105#
5 rds. + 3 + 6
103#
CTB pullups
I haven’t that bad in a workout (and after) for a while. My back is messed up.
100# bar
6 rounds + 3c&j + 5.99 step ups
Saturday:
3 miles walk with 50# pack
5×20 60# kettlebell swings
1hr7min on the walk
6 rds. + 3 C&J’s
85#