WOD: Thursday 220120

Congrats to Melissa and all other finishers of the 100k Challenge. Still lots of time to get your 100k in and you can add the 5k from today to your total. Get after it!

• Points of Performance & Coaching Cues

-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.

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• Scaling Considerations

-Today, we mainly need to focus on adjusting the volume today to keep within the time domain. If we need to scale the run we can move to 20/16 ski erg calories or 60 double unders.

"The Unravelling"

For time:

Row, 5000/4250 m

Every 3 mins (starting at 3:00), alternate between completing:

Run, 200 m

25/20 Bike Calories

Accessories

For quality:

3x10 Strict Toes-to-bars

-- then --

Tabata Lateral Med Ball Throw, pick load: 8 x 20 secs / 10 secs

-- then --

Tabata Med Ball Slam, pick load: 8 x 20 secs / 10 secs

-- then --

25 L/25 R Plank Rolls