WHITEBOARD – 16 September 2011
Workload:
Mobility WOD – Posterior Shoulder & External RotationThen:
4 Rounds for max reps:
45s Double Unders
15s Rest
45s Wallball (20/14)
15s Rest
45s Double Whips (Double Whips – 45s into video)
75s Rest
Notes: Make sure to hit up the mobility WOD before the workout. Increasing range in the shoulders can make a huge difference not only in performance but recovery. The rope is in the back closet if you need it.
Beyul Training 
Total reps:
DU: 249
Wall Balls: 83
Double Whips: 218
Total: 550
Total : 455
unbroken set of 72 Double-unders ( PR )
Double Unders: 255
Wall Balls: 70
Double Whips: 229
554
525
for some reason my lower body was not responding today, let me see, let me see why…