WHITEBOARD – 24 August 2011
WORKLOAD:
Chin-up
3-3-3-2-1-1
Then:
3 Rounds:
Max Repition Push-ups
200m Run
*Rest 45s & repeatPool:
100m Swim
Max Round Push-ups
*Rest 60s & repeat for 4 Rounds
Notes: Post load for the chin-ups (palms facing you), and time and load for the either training session. If you do the pool workout the chin-ups can be skipped or performed as a second workout later in the day.
Beyul Training 
Swim – 400m
Push Ups – 31 18 17 16 = 82
21:42
swim wod: push-ups 2+5+5+6, time around 14:00 Went out way too fast on the first 100m.
chin-ups:
3×10
3×15
3×20
2×25
1×30
1×35
37.5F
Swim
15:30ish
3-4-5-5 push ups
Also went out too fast on the first 100m, chasing Michael. Love that lightheaded, lack of oxygen sensation
Easy swim. Lost count. I think it was around 1/2 mile but not quite.
Chin Ups: Kramli – 10 = 80#
Push Ups: 66 22 20 18
Runs: :37 :35 :34 :33
Skipped chinups
WOD:
31-25-16-19= 91 pushups
:41 :42 :45 :47 Runs
Broke in a new pair of rugby shorts
Chin ups – 25X3,30X3,35X3,45X2,90F,90F,80F
WOD:
Pushups: 37,21,17,16
Runs: :42, :43, :46, :34