PROPER ROWING TECHNIQUE:
In the row, ankle, knee and hip extension are crucial. Consider the foot stretchers (the platform in which your feet are placed) a concrete surface. All force is distributed from the stretcher to your ankles, knees, and hips. It is also important to keep a semi-neutral spine position in which force can be transferred to your upper body. Though the image shows the upper body moving do not be fooled. The upper body motion is a by-product of power hip-extension and nothing more.
AMRAP Double Unders in 1'
5e Pistol Squats
x2-3 (until the start of WOD)
Posted on Tue, February 22, 2011