WHITEBOARD – 24 February 2012
Workload:
3 Rounds of:
3 Intervals of:
45s Max Distance Row
15s Rest3 Sets of:
5 Dumbbell Push Press
5 Dumbbell Front Rack SquatsRest 2 Minutes and Repeat.
Notes: 1 round is 3 intervals of the row followed by 3 sets of the couplet. Pick a weight for the dumbbell push-presses and squats that you can complete a set without breaking up, but that is still challenging. For the squats the dumbbells stay in the front rack position as if you were going to perform a press. Make sure you are bringing your shoulders “back” by activating your lats. You want to think about packing your shoulders “back” and “down”.
Post total distance rowed for each round, load for movements, and time for each round. Timer 5 is set to 45s on 15s off.
Beyul Training 
I did this untimed with 30# DB. Tough workout.
Worked up to a heavy single in snatch and clean and jerk
Snatch:
210
Clean and Jerk:
240
Woke up this morning and decided to try the 7 minute burpee WOD. I got 77 which is a 11 a minute. I think I could do 14 ish. It was not as bad as it I thought it was going to be. I will try again tomorrow. Rock… join me?
Thanks for the invite, but absolutely not. I just took 5 years off my life in Vegas. Will need a few days to recuperate before attempting that.