WHITEBOARD – 16 July 2012
Workload:
Trap Bar Deadlift: work up to a heavy 3 then perform 3 sets at 85%
Then:
500m Row
2 Chin-up (Deadhang – 45/25)
22 Weighted Sit-ups (45/25lb dumbbell)400m Row
4 Chin-up (Deadhang – 45/25)
18 Weighted Sit-ups (45/25lb dumbbell)300m Row
6 Chin-up (Deadhang – 45/25)
12 Weighted Sit-ups (45/25lb dumbbell)200m Row
8 Chin-up (Deadhang – 45/25)
8 Weighted Sit-ups (45/25lb dumbbell)100m Row
10 Chin-up (Deadhang – 45/25)
4 Weighted Sit-ups (45/25lb dumbbell)
Notes: SCALE the chin-ups appropriately. They are deadhang and you should be able to do straight sets up to the sets of 8 & 10. Post any questions. Hope everyone had a good weekend.
Beyul Training 
went to cross fit lewes over the weekend.
5 minute wall partner toss
15 AMRAP
100 meter run
10 strict press 75#
8 TTB
6 burpies
hurt after FGB on Friday.
365/315
wod check
495 x 3 x 1
425 x 3 x 3
WOD : 27:30
405 X3 X1
335 X3 X1
WOD: done
Stopped at 315.. first time dead lifting in ages
19:30
165# 3RM
140# 3×3
Which is great, cause my last 1RM with the trap bar was 165#
WOD complete, green band, 25# sit ups
Bam!