Level 1

Time Trial: 2k Row

Work out:

5 rounds:

Each round is 1-2-3-4-5-6 of Ring Rows

Level 2

Time Trial: 2k Row

Work out:

5-10 rounds:

Each round is 1-2-3-4-5-6 of pull ups

get as high into this as you can each round and don’t settle.

10 min cap

Level 3

Time Trial: 2k Row

Work out:

5 rounds:

Each round is 1-2-3-4-5-6 of pull ups

Level 4 Rx

Time Trial: 2k Row

Work out:

5 rounds:

Each round is 1-2-3-4-5-6 reps of strict pull ups (rest 10-20 seconds between sets)

Motivation

On Friday, you champs crushed that 500m Row, I saw a lot of PRs, and everyone was working hard.

Fitness is one of the few things in life that will always give you what you put into it… you can be a model employee and still get laid off, you can be faithful and your spouse still might cheat, you can brush your teeth diligently, and still get a cavity.

But in fitness, if you work hard, you will improve.

If you’re not improving, you need to work harder.

And that’s all there is to it, and once you understand and believe this, it’s very freeing – to know you have control over this aspect of your life.

Today is about hard work, I’m setting some gnarly goals for the the row, and if you do all the pull ups you’ll get 108 in today.

Strength

Overhead Squat 3 RM

AMRAP OHS @85% of today’s  3 rep

Mobility:  5 minute plank