WHITEBOARD – 17 October 2011
Workload:
Overhead Squat
3-3-3-3
Then:
5 rounds of:
20 Kettlebell Swings (75/55lb)
10 Knee-ups w/dumbbell inbetween feet (15/10lb)
Notes: If you can not perform controlled knee-ups unweighted then don’t go for weighted. Be smart and pick a weight or movement that is challenging but is doable.
Sorry, but this is the best example video I could find of the movement – http://www.youtube.com/watch?v=BI7wrB3Crsc
Don’t use the handle straps, perform them from a full hang on the bar or rings.
Beyul Training 
2 mile light run tonight, followed by 30 minutes of shoulder and hamstring mobility.
The lifting platform looks like it’s coming together nicely. When do we get to christen it?
Oh… You think the platform hasn’t gotten around already?
Beyultraining.com
Damn. I always thought I’d be her first.
Dana already broke it.
It has to get stronger just like me. It is called quality control.
3 x 95, 105, 115, 125, 135
2 x 145
WOD – 8:58
85 105 120 135
6:35
Overhead Squats:
95-105-115-135
Lots of time spent stretching and rolling.
3×65, 85, 105, 115, 125
1×135
WOD: 10:30 (KB swings to shoulder)
155.175.185.195.205 (1)
wod
1 trip to dentist
wod 5:38
135, 145, 145, 155, 165
No wod, not enough time.