WHITEBOARD – 24 January 2011
Workload:
2000m Row
Then:
3 Rounds of:
10 Ab Wheel Roll-outs
10 Wide Grip Pull-ups
Notes: You can rest inbetween the two sections of the training. The second half is not meant to be done for time. Think of it as assistance work and pay attention to form and the integrity of the movement. Take a look at the link for an example of the AB wheel Roll-out from Crossfit Football: Evil Wheels.
Beyul Training 
Great pic! You get a good glimpse of CLTs guns
7:41 Row ( PR ) down from 8:09
Wod Check
That is a huge PR row time! Great job man.
Work up to max Clean & Jerk:
135 Clean 2 Jerks
155 Clean 2 Jerks
185 Clean 2 Jerks
205 C&J
225 C&J
250 C&J
260 C&J
270 C&J (Clean no Jerk)
272.5 C&J
275 C&J (Clean no Jerk)
275 C&J (10#PR)
2000m row afterwards: 7:33
Great work P. Going to be hitting some serious numbers over the next couple of months.
Beyultraining.com
damn that’s a good picture.
7:51 row, keep it around 90% effort
wod check
liking the new rower, good investment.
You didn’t use my rower, did you?
I used it and it used me. You might want to wipe it down….
7:40
8:00 Row
9:07. meh.
WOD done
I had a lot of gas while I was rowing, hope that new rower doesn’t stink too much now
Starting to be very happy that I had the least amount of time sat on the new rower. 7:07 for the row. Did the oly compound that will be posted for tomorrow before.