Level 1

500m Row, 5 OHS

400m Row, 4 OHS

300m Row, 3 OHS

200m Row, 2 OHS

100m Row, 1 OHS

Level 2

500m Row, 5 OHS 75/53+#

400m Row, 4 OHS

300m Row, 3 OHS

200m Row, 2 OHS

100m Row, 1 OHS

Level 3

500m Row, 5 OHS 115/83+#

400m Row, 4 OHS

300m Row, 3 OHS

200m Row, 2 OHS

100m Row, 1 OHS

Level 4

500m Row, 5 OHS 155/115#

400m Row, 4 OHS

300m Row, 3 OHS

200m Row, 2 OHS

100m Row, 1 OHS

Tips & Tricks

Last week week had a workout that had 50# dumbbells as the mens Red Rx.

We only had one athlete the whole day do the 50, but we had four or five men do 45’s, even though black was 40. I think that most  – if not all – of them could have handled an extra 5 pounds.

Usually, we recommend going lighter and simply moving faster, and as a rule that’s a better default…However, lets make sure we don’t define ourselves by our old limits, we’re constantly improving and what may have been impossible for us last month may be doable now… sometimes we need to get outside our comfort zone.

You are constantly getting better by coming here and doing the work. Now, let yourself be awesome.

Strength

Mid-hang Squat clean 3RM; 90% 2 x 3

Deadlift 5RM

Get more Awesome:  30 Hang squat snatch with bar