180918 - Tips Tuesday - PARTNER DAY! - Damper on the Rower

Ever curious what the Damper or the numbers with the moving lever on the side of the rower really means?

The damper itself has numbers 1-10 to indicate to the rowing cage how much or how little air to draw in making the flywheel housed inside, easier or more difficult to spin!

Check it out how you can use this info to your advantage straight from the company of Concept 2 that creates our rowers! Follow the link here: Damper Setting 101

WARM UP - 200m Row or Run
10 Lunges to Single Leg Drinking Bird
10 Raised Knee Pulls

MOBILIZE - Standing Side Hip (See Video Below)

STRENGTH - Deadlift
10 @ EB
5 @ 30% + 10#
3 @ 50% + 10#
2 @ 65% + 10#
3 sets of 1 @ 75% + 10#

WOD -
3 Rounds
Calories on Bike/Ski/Row
Run 200m
- Then SWITCH -
Rest 2:00
3 Rounds
Calories on Bike/Ski/Row
Run 200m
- Then SWITCH -