Today’s WOD Rowing and Man Makers WOD EMOTM Even Mins: 4 Man Makers (45/25) Odd Mins: 10 Weighted V-Ups (45/25) 
Test 1000m Row 
1 The catch
This is where the oar would enter the water in a real boat. With your knees bent and together, lean forward from your hips with your arms straight out in front of you gripping the handle. Don’t split your knees to try and lean further forward or bend with your back.
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2 The drive
The stroke should begin with the legs, the most powerful part of the body. Keep your back straight throughout. As your legs straighten, lean back slightly from the hips and pull the handle to your chest. Finish with your legs straight, leaning slightly back, and the handle just below your chest. Having your elbows by your sides encourages a more efficient stroke.
3 Recovery
Where the oar exits the water. Don’t lift the handle over your knees on the way back to the catch, this lengthens the handle’s route to the starting position and would capsize a real boat. Get the handle back to the starting position in the shortest distance possible: a straight line. The recovery is essentially the reverse of the drive. You should move your hands and arms away first, then lean forward from the hips and finally begin to bend your knees. Simplified, the action is legs-arms on the drive and arms-legs on the recovery.
4 Timing and focus
There should be no stationary period. Think of your whole body like a muscle and apply the same technique. The drive is the explosive part and should be completed on a count of one, whereas the recovery should be completed on a count of three. A smooth technique at 25 strokes per minute is much faster than bad technique at 40 strokes per minute. Make sure to look ahead throughout your session – looking down or to the sides can affect your posture and throw you off your game
