WHITEBOARD – 29 December 2011
Workload:
1 Max effort 400m Run (Warm-up properally)
Then:
5 Rounds of:
5 Strict Chin-ups
10 Inverted Rows
Notes: Make sure you body is fully warm before performing your one 400m run. That means sweating and loose. Think about a 5 minute cardio warm-up followed by a dynamic warm-up. Then I would suggest running a 400m at 80% before your max effort.
Beyul Training 
After yesterday’s carnage, I decided to make today an active rest.
5k row: 20:36
really focused on form and power through the pull. s/m was in the range of 18-20.
5 rounds: Untimed
5 Pendlay rows 135#
10 Box Jump 20″ box
Again really focused on technique of squeezing through the lats through the entire pull and then focused on being highly explosive on the box jumps.
Paul – this is your issue. You think ‘active rest’ = ‘explosive box jump’
Most people think ‘active rest’ = ‘have a beer and watch that crazy dude Paul do the 12 days of Christmas’
Snatch drops 200#
30 minute light treadmill, 3 degree incline
Rowed 6 minutes for the warm up
1:13 400 PR
Wod rxed 10 minutish.
I think I tried the final inverted row three times before getting it.