WHITEBOARD – 26 April 2011
Workload:
3 Rounds of:
- Row 100m
- Row 300m
- Row 500m
*Rest 90s inbetween rows the 1st round, 75s the 2nd round, 60s the 3rd roundImmediately following your last row you have 3 minutes to complete as many deadhang chin-ups as possible.
Notes: Take notice of the rest intervals for all 3 rounds of the row. You rest after each row, until your very last 500m row. After the last 500m your 3 minute clock on the chin-ups begins. Remember these are deadhang. If you do not have a deadhang pull-up, either sub out for a banded pull-up or inverted row. With any of the pulling movements remember external rotation (Turn your shoulders clockwise) and to pack your shoulders (squeeze an imaginary pencil in your upper back).
Have fun…
Beyul Training 
Not sure on the row times.
24 chin ups
rows – check. Alternated rest-row with Dan, so got less rest than prescribed
20 DHCU – 7-5-3-3-2
rows, alternated with Freddie
13 DHCU
Rows Check, alternated with Wiedner same style as Kramli and Kevin.
12 DHCU
Row +15 DHCU
Row + 10 DHCU with white band
hauled about 25 50lb sand bags from fence up a small hill to the sandbox at school…hummm
Row done
14 DHPU
Completed as RX’d
15 Chin-ups (Gold Band)