7/27/12
Strength
Clean
15:00 to establish a heavy single

WOD
1 round of
1,000m row
50 burpees
*Compare to 1/28/12

Phew. Ok, so there's a long-ish row in this workout followed by lots of burpees. Don't worry though. By following some of these handy-dandy rowing tips you'll be ready to CRUSH this WOD!

Legs
We use our legs. When you push back, push hard with your legs while your hips, back and shoulders keep stiff. Stiffness is very important to transfer the movement of your legs to the handle. If you feel the push of your legs in your back, you are doing it right.

Arms & Shoulders
Enjoy the row and relax your arms and shoulders. Most people need lots of time to learn this lesson. After long training sessions your shoulders and arms will be toasted because they we tensed during each stroke. Therefore, don't do it.

Recover
As a rower, we count 1 - 2 - 3 during the stroke. 1 is the push while 2 and 3 is the recover. If you row at 20 strokes per minute, you push for one second and return to your starting position in two seconds. This is our recover. Use it and enjoy it.