WHITEBOARD – 13 March 2012
Workload:
4 Rounds of:
2 Deadlifts (80% Max)
6 Box Jumps (24/20”)
*Rest 90-120s inbetween setsThen:
For time:
500m Row
5 Knees to Elbows
5 Burpees350m Row
10 Knees to Elbows
10 Burpees200m Row
15 Knees to Elbows
15 Burpees
Notes: The box jumps are to be performed immediately after the deadlifts. Set up the box to be right in front of you so you can perform them fast. Rest after each set of box jumps.
For the second part of the training, make the knees to elbows as strict as you can. Try to remove horizontal swaying.
Beyul Training 
Deadlifts 325#
WOD: 17:10
Hey Michael, we forgot the rest between sets on the deadlift/boxjumps…
Taking today off. I rounded my back and did not breath on one front squat rep yesterday and U am still feeling it. Tweaked upper back a little. Be back tomorrow.
Heal up and speedy recovery.
7:16 on 30 muscle ups
Nice Job Matt. I plan to make attempt at 30 for time again on Friday.
Deadlifts #240
WoD in 09:09
All I can say is that it looked a LOT easier on the website.
–Freddy
320# not a true 80% but with rugby tonight i didnt want to blow my back out
Wod: 9:46
Haven’t sweat that hard in a long time.