WHITEBOARD – 13 September 2016
Strength:
A1. Bent Hollow Hold: 3 sets of 12s*
A2. Cat-Cow: 10
B. Bench Press (Dumbell): 3 sets of 10 – ~60% 1 rep max or 20% barbell max
Workout:
12 minutes of: On the Minute, Alternating Movement:
15 Double-Unders
12 Wallballs
*You can rest the remainder of the minute if you complete your work for that minute (Either 15 DUs or 12 Wallballs). If you don’t hit your volume, stop and move on.
Cooldown:
Shoulder Extension Walks: 4 sets of 6
*If you feel these in your bicep, try going with a wider grip at first. Remember, mobility work should NOT be a max effort. It should be mildly uncomfortable. This movement should not pull in the bicep insertion.
Beyul Training 
Still can’t use shoulder, so:
4 rounds:
12 Tuck-ups
12 weighted lat pulls (resistance machine)
then
3 rounds:
800m run
15 push-ups
Prehab:
Done
45# on the bench press
WOD:
Done
Cooldown:
Done
1 mile “fun” run:
12ish minutes