WHITEBOARD – 26 September 2016
Strength:
A1. Tuck-up: 4x6rep
A2. Stiff Legged Windmill: 5e side
B. Front Squat (Barbell): 8 sets of 3 – ~75% 1 rep max
Workout:
5 Rounds:
200m Run
20 Push-ups
5 Broad Jumps (1 foot less than a 95% effort broad jump)*Be smart about the broad jumps. If you have a history of lower body injuries and you haven’t come back to dynamic movement just do air squats.
Beyul Training 
Movement prep:
Tuck-ups: ✔︎
Windmills: 15# in left, 0# in right
Strength: 165# (estimated max 220#)
Prehab: Done
Front Squat:
260#
WOD:
11:28
subbed air squats for the broad jumps. did a test jump and it felt odd.
Tuck-ups : done
Front Squat: 225#
WOD:
3 rounds before my shoulder gave out on the push-ups. After that – 800m run
untimed.