WHITEBOARD – 11 December 2012
Workload:
Deadlift: work up to a heavy single
Then:
5 Rounds of:10 Kettlebell Swings (100/70lbs – Chest)
8 Deadhang Pull-ups (Weighted if appropriate)
10 Step-ups (70/55 KB held at chest)
Notes: Make the deadlift relative easy. You want position and speed in the pulls. Have fun, enjoy those swings & remember to brace the hip on the decent and use the glutes and abs to finish the swing and lock the hip in an appropriate position. No soft backs and pregnant bellies.
http://www.youtube.com/watch?v=p74VWuBJSS0&feature=g-subs-lik
Beyul Training 
I’d hate to see the blooper video of this one.
Babes are at the end. Could have made a full video out of that surfing.
15 min row, 3155m at 2:23.1/500m pace to start the party
175# deadlift
WOD complete with 60# KB swings (PR), 1 round blue band, 4 rounds green band pull ups, 50# KB step ups
1 torn callus
And I think I see the beginnings of quads like Kstar
“Quads like Kramli” is the saying around here.
Clean: 225×2, 255×2, 275×2, 295×2, 315×1 – 1 rep of the 2 295 was ugly and so was 315 so I decided not to push.
5 Rounds of:
5 (each side) KB presses (70lbs)
10 Russian Curls (40lbs)
425# without much difficulty
WOD completed: 55# on the step ups. Unweighted PUs, 100# KB
HBBS: 340×3
Snatch drop: 160×3
Hook grip DL: 400×3