WOD: Wednesday 220914

May all your smiles today be as big as Margot’s during the rowing.

• Daily Focus

The focus is on the row today and this one is done in a way that allows for 3 groups to hit the rower. Also will be a really fun one to hit in a group setting with everyone cheering each other on to go faster and faster on these intervals. The special challenge of maintaining a very hard challenging pace and not letting it drop off will be a great motivator to do this well. These are meant to be all out sprints with near all out recoveries. Have fun and get after it!

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• Points of Performance, Coaching Cues, & Scaling Modifications

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

MetCon: "Boone"

Go every 6 mins:

Row: 5x 500 m Each for time.

Goal: 1:30-1:50

Time cap: 2 mins (per 500 m)

Accessories:

4 rounds of:

10 Hollow Rocks

20 Mountain Climbers

Max effort Seated Pike-up Hold