WHITEBOARD – 18 October 2016
Strength:
A1. Bent Hollow Hold: 3 sets of 24s*
A2. Cat/cow – 10 reps
B1. Turkish Get-up: build up to a relatively easy double on each side.
Workout:
4 Rounds:
400m Run
15 Back Extensions
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 be therapeutic.
Beyul Training 
Turkish Get up:
80# x2 per arm
WOD:
12:43
4 rounds:
stationary bike sprints for as long as it took Paul to run his 400s
10 inverted rows