12/7 “Wednesday”

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In today's #techniquetuesday We talk about the setup and the drive in the row. In the setup, you want to ensure a proper position, as if you were "horizontally deadlifting" the rower handle. This means the feet are flat, spine is in a neutral state, and arms are fully extended. The shoulder, hip and knee should resemble a triangle. In the drive, your arms, legs and shoulders provide the connection for the power in the hips, legs and lower back. But your arms do not provide any power. To generate the force needed, especially on the drive, you're best served with maintaining this positioning throughout the row — #badgercrossfit #badgerbuilt #crossfit #technique #erg #row #rowing #fitness #milwaukee #coaching #lead #wauwatosa

A post shared by Badger CrossFit (@badgercrossfit) on Dec 6, 2016 at 12:53pm PST

Mobility (Before class)

Lax ball pec smash, Lax trap, Banded shoulder, Keg Drill

Strength
Fitness:
Strict pullups or weighted strict pullups or chin-above-bar holds, front squats
Performance:
Bar MU, Front Squats

WOD
Thrusters, Pullups, Burpees, Row