WOD: Thursday 240711

• Coaching Notes

This workout today is about chasing the intensity today with the focus on holding a hard pace on the rower and being able to maintain quick burpee box jump overs each round. We will be tackling a total of 108 Calories on the Rower for men and 84 Calories for women, while both men and women will tackle 84 Burpee Box Jump overs today. This means that understanding the volume requirements today and the challenge associated will dictate how you coach things and talk to athletes about scaling the workload to an appropriate volume for each athlete.

metcon: "Sham Pain"

3 rounds, each round for time, of:

15/12 Row Calories

12 Burpee Box Jump Overs, 24/20 in

12/9 Row Calories

9 Burpee Box Jump Overs, 24/20 in

9/7 Row Calories

7 Burpee Box Jump Overs, 24/20 in

Go every 8 mins.

accessories:

Every 1 min for 15 mins, alternating between:

Weighted Plank Hold, pick load, 30 secs

Hanging Flutter Kick, 30 secs

Weighted Russian Twist, pick load, 30 secs