WHITEBOARD – 15 April 2011
WORKLOAD:
10 Rounds of:
- 3 Muscle-ups
- 10 Burpees
Notes: After the workout I highly recommend taking the shoes off and doing this mobility wod. Don’t have time after the workout, take a lacrosse with you back to your desk and return it on the way home. Remember to get your mobility work in!
Beyul Training 
Goal # 1 knocked off – 254 kg Olympic total today.
congrats man. good work
Congrats, Dana!
17:41
Thanks, but have to say that time is more impressive for the WOD.
Games WOD 4
10:00 AMRAP
60 Bar Facing Burpees
30 OHS @ 120#
10 Muscle Ups with Turnout
60 + 13
…it sucked.
Upon further review of the tape, it was:
60 + 16
Post Helen
As rx’d 19:52
Completed w/ a lot of grunting
Norristown 5k complete.
28:23
Had to stop a couple times due to some discomfort stemming from yesterday’s CrossFit 11.4 wod. Good enough for 64th place overall though.
7 rounds, no clock.
Allergies have kept me on the sidelines for the past few days, so I just took my time, went through the motions, and focused on a weakness (muscle ups). Followed by lots of stretching and rolling out.
wod #4
60 burpees
30 120# o/h squats
4 muscles ups
94 reps
most importantly off the DL. sweet, I get to work out 5 days a week instead of 1 day per week.