The Adam's Family
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The Open is T-minus 1 day away!!.
Photo Credit: Coach Steph

 WoD: "No Retreat, No Surrender"

Complete 8 Rounds, Each For Time:

15 / 10 Cal. Row

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REST 2 Mins between efforts.

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• Spicy interval rowing WoD coming uptcha on the Rooftop!!
• Similar to the infamous 8 x 250m Rowing WoD here we need to go out and attack each round today.
• Now lets dispel a common myth. The technique for rowing for Calories is NO DIFFERENT than rowing for metres. Yup. you read that right. Rowing is rowing no matter the unit of measure. Drive & actually push with your legs, swivel at the hips and then use your arms. Do not change your stroke rate or return just because it is for Cals. Keep the flywheel moving the whole time. Keep a consistent reading on your Cal/Hr reading and you'll find the right time for your 15/10 cal.
• Now what are we waiting for? Get going and attack!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post each of your row TIMES to Beyond The Whiteboard.