6/6/18

Mitchell.

Workout of the Day
1. WOD, part 1 (28:00 – 38:00)
Push Press
3 Reps OTM x 10 minutes (Keep between 60-70% of 1RM and focus on using the leg drive and a good lockout)

2. WOD, part 2 (45:00 – 55:00)
For time:
150 Double unders
75 Pull-ups
*Every minute on the minute including 0:00 do 3-5 burpees

Time cap is 10:00

L3 – 5 burpees
L2 – 4 burpees
L1 – 150 Single-unders, Jumping PUs, 3 burpees

3. COOL DOWN (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
This workout is largely focused on upper body stamina. Athletes should be on the pull-up no later than the 5th minute.