WHITEBOARD – 27 JULY 2011
WORKLOAD:
Sea:
75m swim
45s rest
75m Swim
30s Rest
75m Swim
15s Rest50m Swim
45s Rest
50m swim
30s Rest
50m Swim
15s Rest25m Swim
15s Rest
25m Swim
15s Rest
25m Swim
15s RestLand:
300m row
45s rest
300m Row
30s Rest
300m Row
15s Rest220m Row
45s Rest
220m row
30s Rest
220m Row
15s Rest150m Row
15s Rest
150m Row
15s Rest
150m Row
15s Rest
NOTES: Have fun, and remember to control the breathing and focus on form. Find comfort and some type of peace in focusing on your movement. If you focus on how exhausting the work is, you will be consumed by it.
Picture is for you D. Take notice of the two squat stances. Did your squats from yesterday look like the left or the right?
Beyul Training 
Split the floor.
The better question is, do my quads look like his yet? Sadly, no…..
Somebody better bring the Cliff Notes version to swim WOD
Out to Sea:
Done as Rx’d drafting off of Alex.
150 meters of swim drills
out to sea – check.
swim wod: ✓
row wod: ✓
guess I’m amphibious
Swim, with a small side of run
swim, swam, swum
Chlorine Free 11:44
Gym goal accomplished: 10 consecutive muscle ups
Up Next: Be 6 foot or Iron Cross.. not sure which is easier
woot!
That’s amazing. Congrats!
Only the tests will tell what were in those IV pouches.
12:15 row