WHITEBOARD – 6 JULY 2011
WORKLOAD:
Land-Lover:
500m Row
90s Rest
400m Row
60s Rest
300m Row
45s Rest
200m Row
30s Rest
100m Row
30s Rest
200m Row
45s Rest
300m Row
60s Rest
400m Row
90s Rest
500m RowOR
Out-to-sea:
1 Max Plank Hold (1 Minute Maximum)
5 Push-ups
1 Lap*Once Complete rest 60s & Repeat for 10 Total Rounds. Post time for plank holds & total time to complete
NOTES: Sorry about the post yesterday. I was still away and my mobile upload wasn’t working. Hopefully everyone’s legs are feeling refreshed after that work.
Beyul Training 
8x100m repeats 23:48
Worked some Total Immersion Drills to finish
38:05 total
– 10:00 plank
– 5:00 rest
– @ 1:00 pushups
– @ 22:00 swim
CFE WOD
5-4-3-2-1
Squat Clean @ 75% 1RM (172.5#)
Lateral Burpees
5:12
Row
18:45
Row
17:40
18:38 row
if someone put new batteries in the remote for the timer, thank you. it seems to work better now. it was really starting to frustrate me.
I put the new ones in when you were single.
man, those were the days…
swim swam swum
Swam.