WHITEBOARD – 13 April 2012
Workload:
5 Rounds of:
10 KB Swings (100/70 – Chest Height)
50m Sled PULL (135/90lbs)Rest 2 Minutes then:
5 Rounds of:
10 KB Swings (70/55 – Chest Height)
50m Sled PUSH (90/60lbs)
Notes: Have fun, warm-up fully and work the posterior hip for some mechanic advantages for the swings preworkout (banded knee extensions, femur driving through the glute complex, etc).
Beyul Training 
250 Snatch – 5/6 singles hit
Clean and Jerk – Worked up to 285 but felt very heavy today.
Back Squat – 285x5x3
Can someone leave the sled and harness out/set up for when I get there around 6pm?
100 x 3pood KB swings to shoulder
WOD as RXed
Gets interesting. The punks hit up another gym in Newtown. They have a picture of one of them and they know who they are. They want someone to do a line up pick from with the pictures.
I would be more than able to do it.
Beyultraining.com
WOD modified
60# sled push and pull
1.5pood KB swings (PR)
KD said he will finger those guys, which I’m assuming means he will ID them.
I would love to see those guys go down.
Went to crossfit lewes, de at my parents.
Did a good workout kemm could probably do.
20 minute amrap
3 hspu
6 jerks at 135
9 pullups