1/9/18

Workout of the Day

1. Partner WOD (32:00-52:00)
70 Clean and Jerks, accumulated (135lbs/95lbs)
70 Double Unders each person, relay style
120 Handstand Push-ups, accumulated
120 Double Unders each person, relay style
*There is a 20 minute cap on the WOD.

2. Cool Down (52:00-60:00)
1) Lower Leg Barbell Smash, 90 seconds per side
2) Banded Shoulder Stretch, 60 seconds per side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We are utilizing a partner workout today to help with the goal of getting in some volume with some higher skill movements while still being able to focus on a fast pace and efficiency. Be sure to develop a strategy and maybe even some sort of team handshake every time you switch who is working and who is resting. Athletes that have some volume of HSPUs should start with that movement and hang on as long as they can. Once things devolve, switching to HRPU is appropriate. Those without HSPU should focus on Pike pushups, HRPU, or other scales, right from the start.