WOD: Thursday 220113

This is it, this is the year Jesc, the year you show pulls up who’s boss.

Points of Performance & Coaching Cues

-Burpees Over Rower: Stay low and close to the rower. Move fast and don’t think through these ones.

-Row: Quick transitions in and out of the rower today are the focus. Get the rower moving quickly and then work on a steady state long stroke.

-Ski Erg: Work to initiate the movement with the lats and hips. Find the best and most efficient movement that works for you by watching the power, stroke rate, and feeling how your breath responds to these.

• Scaling Considerations

-The alternate variations will really help coaches today dictate where athletes should focus for this workout. It is pretty simple and straightforward. We want to see athletes be able to focus and push the pace here on this conditioning piece, so finding the volume that is right for each athlete is the key point to emphasize.

"Breakdance Fighting"

12 rounds, each round for time, of:

6 Burpees Over Rower

15/12 Row Calories

10/8 Ski Erg Calories

Go every 2:30.