WHITEBOARD – 13 November 2012
Workload:
12 Minute AMRAP:
20 Back Extensions (Unweighted)
15 Wall Balls (20/14lbs)
10 Pull-ups
Notes: Have fun.
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Meta
Beyul Training 
Sweet bro-tank.
He borrowed it from my collection.
Beyultraining.com
Goes well with the brightly colored leather med ball.
Missed the post and ended up with 5 rounds of 250m row, 12 glute ham sit ups, 30s handstand hold. And then I felt like more so I did 3 rounds of 1 min jump rope and 10 weighted sit ups, 25#, no foot anchor.
WOD: Done as RX’d
5 rounds + 20 + 15 + 5
Supplemental:
3 sets of Shoulder Press: 95×5 115×5 155×1 (got really dizzy and had to drop the weight)
40 situps 20 pushups
4 sets of 5 right arm 30# KB press for shoulder rehab
15 minute stationary bike ride
Standing Press – 115×10, 135×5, 155×5, 175×3 (Then some snatch grip presses at 95)
60 Dips and ab work
Easy day.
What can I replace wall balls with?
What do you have? Is this injury based or equipment based?
Dumbbell thrusters, goblet squats, 1/4 squat jumps
Beyultraining.com
Stretching
3×3 pull-ups
Ab work
5 rounds, blue band pull ups
plus handstand holds and L sits from today
5rds + 20 rx