WOD: Monday 220131

This is it! The final day to get your meters in. Congrats to all that finished the 100k challenge and thank you to all who participated. It was really fun to row with you all and see the camaraderie between your fellow rowers.

• Points of Performance & Coaching Cues

-Front Squats: Chest up, elbows through and focus on pressing up through the barbell as we accelerate out of the hole on each rep.

-Burpee Box Jump Overs: These should be box facing and we are looking for quick movement to the floor, 2 foot jump onto box, stay low, and turn on box as you come off to face box for the next rep.

• Scaling Considerations

-Front Squats: Scale to box squat for knee and back issues. Keep box height to parallel or above and this should help out a lot.

-Burpee Box Jump Overs: Scale to step overs as needed for athletes. If the burpee is the issue, then increase reps of box jump overs to 21-15-9.

Strength: Front Squat

Every 2:30 for 12:30: Front Squat

5 Front Squats, pick load

"Maximus"

For time:

15 Burpee Box Jump Overs, 24/20 in

30/22 Bike Calories

12 Burpee Box Jump Overs, 24/20 in

30/22 Bike Calories

9 Burpee Box Jump Overs, 24/20 in

Accessories

For quality:

100 Banded Hamstring Curls

Sorenson Hold, 3 mins

Sled Push, pick load, 500 ft