WHITEBOARD – 27 February 2014
Workload:
Bench Press: 3 rep max
*Deload to 85% and hit 2 sets of 5Then:
21-15-9:
Ring Dips
Pistols
*100 Double unders after each set (300 singles if you can not do doubles)
Notes: Good luck. Again, if you can’t do a proper pistols sub out for weighted step-ups with controlled negatives or goblet squats. If you can’t get 50 double unders in a clip do singles for the second part.
Post questions.
Beyul Training 
245 x 3
203 x 3 x 2
WOD 15:38
Back Squat: 135×5, 225×5, 315×5, 365×1, 410×1, 395×5
Muscle Snatch: Worked up to 190×1, tried 205 but a big F
Mobility Work
push press 6×3 from last week
77#. not sure what my 3RM max is. my 1RM is 93#
WOD from today
tan band bar dips
300 singles is a lot