WHITEBOARD – 17 December 2012
Workload:
Back Squat: Work up to 90% max for 2 sets of 1. Then perform 1 set of 10 at 70%
Then:
5 Rounds of: :
5 Left Arm Clean to Presses (Dumbbell or KB – 1/4 barbell press)
10 Wallballs (20/14)
5 Right Arm Clean to Presses
10 Push-ups
Notes: Have fun. If you have questions about the Back Squat let me know. If your lifetime back squat is a far ways off of your current 1 rep back squat use your current number.
Beyul Training 
Dana, I think he has you beat: http://imgur.com/gallery/KPDzA
I think that is a safe bet. That is ridiculous.
200#
9:30
45#
Hatch Cycle Week 7 Day 1
Back Squat:
1*5 238
1*5 272
1*3 289
1*2 306
1*1 340
Front Squat:
1*5 201.5
1*4 232.5
1*4 248
1*4 263.5
Hatch Cycle Week 7 Day 1
B. Squat:
265x5x1
305x5x1
345x2x1
365x3x1
405x1x1
F. Squat:
235x5x1
270x4x1
288x4x1
305x5x1
2000m row, 3 min rest, 1000m row to start the party
9:00 at 2:15.1 pace; 4:23 at 2:11.5 pace
155# then 120# x 10
WOD complete, 20# KB
255#
Wod completed #50 . Left shoulder hurt. Did all reps with right arm. Bad idea…
Dude in video is crazy! I get scared climbing a ladder that high.
Anyone want to chip in for a Christmas sweater for Dan? Was thinking about this one.
http://www.geekologie.com/2012/12/is-it-hot-in-here-or-am-i-wearing-a-full.php
I’m in, but only if he wears it next time we do Fran