WHITEBOARD – 23 October 2012
Workload:
2 Rounds of:
400m Run
20 Kettlebell Swings (70/55)
20 Evil Wheels
400m Run
20 Back Extensions
20 Sit-ups
Notes: If you have hyperextension issues or tight hip flexors be careful of all this back work while running. Remember to use your glutes in the swings, wheels, and extensions so you don’t put an unnecessary amount of stress on your back.
Did everyone see the link for Barbell for Boobs! Check out Dara’s story:
http://www.youtube.com/watch?v=ISeUXVGZpsg&feature=player_embedded
Beyul Training 
Done.
Pics of the event can be found at
http://benchforboobs.dnsdojo.org/
If you see one of which you’d like a copy, let me know and I’ll get you a print.
Dara, Dana, Dan,
Dara you organized an outstanding and inspirational event this weekend. You raised some money for a great cause, proved to yourself that you kick ass(hopefully you were paying attention), and gave us a reason to get off our butts. Thank you!
Dana,
Thanks for for preparing us the last few months. It worked! Everyone’s bench jump up a lot and we were even able to hang in there for a little bit with powerlifters.
Dan,
The facilities were great.
Kevin,
You are the beast man!
Check out the beastly pic of KO on the B4B website.
You guys agree with Rock? 2nd annual? The Philly crew has already asked
I would be all for it. Give me a year to chase Kevin!
Beyultraining.com
I mean…I have to defend my title of weakest male competitor…
completed. that wod has my name all over it.
2nd annual. do it.