WHITEBOARD – 28 June 2012
Workload:
4 Rounds of:
Row 500m
*Rest 90sThen:
5 Rounds of:
10 Single Arm KB Swings (Chest – 55/35)
1 Rope Climb
3 Handstand Presses
Notes: First part is conditioning and you get a decent amount of recovery so hit the row hard! For the second part the KB swings are 10 each arm! Post questions.
Beyul Training 
completed.
1:47, 1:43, 1:47, 1:44
10:14
4 rows around 1:50
wod 8:07
I heard Kemm couldn’t have gone any faster, I could have gone faster.
1:49, 1:47, 1:47, 1:47
Wod (RX’d): 13:12
First time doing handstand pushups and rope climbs in close to 3 months. All rope climbs done with legs. Felt good to do the entire wod RX’d.
row 1:59, 2:07, 2:10, 2:11
clearly my conditioning needs work
mod WOD: sub deadhang pull ups and standard push ups
25# KB, blue band pull ups
Row took 12:30 – which means on average each was 2:00
WOD 12:36
ran 1 3X 1 mile with 2 minute rest. Hot one. Ran 10:00, 10:12, 9:32
my legs are sore from wednesday squats
ran 1 untimed mile
half Cindy: 8 rounds + 2 pullups
:30 hollow rock