WHITEBOARD – 27 October 2011
Workload:
Floor Press
3-3-3-3-3
Then:
7 Rounds of:
200m Row
10 Push-ups
5 Bulgarian Split Squat (5 each leg, weighted w/dumbbells 40/25lbs)
*If you are not comfortable with this movement try a traditional split squat.
**Rest 2 minutes and repeat
Notes: I suggest this mobility WOD if you have issues setting your shoulders back in the floor press. Keep note of what Kelly suggests when unracking the bar. Let the weight set the shoulders back! I have my high-school athletes learn to do this, and many times it gives them automatic PRs because their positioning is much improved.
If you are doing this alone, go dumbbell floor press or traditional flat bench.
Beyul Training 
So, total of 15 rounds of the WOD, correct?
7 rounds total. I fixed the typo, thanks for pointing it out.
Did you post this from jail?
I am a free man. No warrant is out for my arrest. One 140 dollar parking ticket later and I am a law abiding citizen.
Beyultraining.com
165 185 205 225 240
WOD : 24:08
185.205.225.240.245
21:12
OM 4 K 2
115 135 155 165 175F 170
2x3x155
WOD 25:36 (1:17/round)
er, 1:57 per round
all but last round unbroken pushups. squats would have been unbroken, but lost balance twice.
240
21:49