WOD: Thursday 250109

Hey, we have a rowing challenge going on this month. These row meters would count!

• Coaching Notes

We are looking for a longer workout that targets aerobic capacity and sustainable intervals with a mixed mono style workout that should allow for the workout to run on slight delay or on different machines to allow this to flow smoother for the day. This will ideally allow for a good conditioning workout without increasing too much fatigue going into the PRVN Community Throwdown Workouts on Friday and Saturday. If you need to modify this workout to incorporate less machines, we can increase the run distance and alternate machines each round.

metcon: "Eleven's Fury"

8 rounds, 3 mins each, for max reps of:

15/12 Bike Calories

Run, 200 m

12/9 Row Calories

Max reps in remaining time Double Under

Rest 1 min

Accessories:

4 rounds for quality of:

15 Barbell Calf Raises, pick load

10 L/10 R Banded Psoas Marches