WHITEBOARD – 28 September 2015
Movement Prep:
1a. Elbow Side Plank Twists: 3 sets of 12r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)2a: Straddle V-ups: 3 sets of 10
2b: Jefferson Curl – 5
Strength Work:
Front Squat: 75% 3 sets of 5
Conditioning:
3 rounds of:
10 Strict Presses (50% Max 1 Rep)
35 Wallballs (20/14lbs)
Beyul Training 
movement prep: 1a/b only
strength: 155#. knee was fine during squats, no pain but a little discomfort after third set
conditioning: 65# press, first round wall-balls from 20# to 10#, second and third rounds just air-squats. couldn’t focus enough on good squat form during wall-balls to keep knee from hurting, though it was okay with slower air-squats
Did back squat due to missing the max squat, 275#
11:07 75#
Front Squats: 225# x 5 x 3
WOD: untimed, 95# Press
Front Squat 155 3×5
10:07 75#