WHITEBOARD – 4 October 2012
Workload:
Bench Press: 3, 5, 7, 10
Then:
6 Rounds of:
35 Double Unders
8 Deadhang Wide Grip Pull-up
6 Ring Push-ups
Notes: For the bench work up to a heavy set of 3 just like you would if it was a max. Then hit sets of 5, 7, 10 lowering the weight for each set. You want to lower the weight just enough to allow you to finish the sets with decent speed and control.
Beyul Training 
a little DB bench and thruster action, with some sprints and push ups to finish it off
275×2
235×5
235×7
235×10
Wod. Air sqats subbed for dus
A little benching & press work – 225×3, 225×5, 225×7, 225×10
A rumor is going around that some people are complaining about Paul being the apple of the blog’s eye. Such it up and take some pictures for the blog. A majority of you have a camera on your phone, take a picture of someone doing solid work. I will post anything, within reason that is.
245×3 230×5 215×7 195×10
275×3
235×5
205×7
190×10
WOD 16:12
Can’t help that I’m so dashing…