WOD: Thursday 250130

Only a few more days left to get your January meters in!

• Coaching Notes

We are looking for athletes to develop better overall aerobic capacity and efficiency here with the combination of Running, Burpees, Rowing, and Wall Walks. The idea is that we can build some good capacity here with simple movements, no loading, and just being able to go and repeat. Big coaching points today center around finding quality movement patterns and efficiency in the Burpees and Wall Walks, while also dialing in the Row and maintaining a strong pace on the run.

metcon: "Raticate"

Every 3 mins for 30 mins, alternating between:

1x [ Run, 200 m + 15 Burpees ]

1x [ 20/16 Row Calories + 5 Wall Walks ]

Accessories:

4 rounds for quality of:

15 Weighted Hip Extensions, pick load

Sorenson Hold, 30 secs

GHD Supine Hold, 30 secs