WHITEBOARD – 11 January 2013
Workload:
6 min AMRAP
Run 100m
10 wall balls 20/14lbsRest 3 min
6 min AMRAP
Row 150m
3 muscle upsRest 3 min
6 min AMRAP
30 double unders
5 DB squat clean thrusters 35/20lbs
Notes: Have fun. Make sure you notice the rest intervals. This is a modified OPT workout. Just giving credit where credit is due.
Beyul Training 
As if we need more proof I am not good with metcons
2+100m+5
2+150m+3 bar dips+1 pullup
sub bar dips and pull ups for MU, tan band bar dip, blue band pull up
2 rounds
Double unders were not my best today
4+100m+5
3
6
Just a guess, but I bet the DB squat clean thrusters are the hardest part of this wod. If i recall, those are brutal, especially at the end of a work out.
It all is slightly unpleasant. Not horrible but not easy. Remember with the squat clean to thruster you need to clean them each rep.
Beyultraining.com
All I’ll say is my shoulders/trap/neck are in some serious hurt right now
4 + 35m
4 + 35m
3 + 11 DU
4 + 35m run
4 + 75m row (subbed 3 bar dips 3 pullups for muscle ups)
3 + 30 DU
4 + 100 + 4
4 + 150
4 + 30
I was right. Those DB squat clean thrusters were demoralizing. Great wod.