Level 1

10 Rounds for total working time:

Row 100 meters every 2 minutes

* Any round over 24 seconds

Level 2

10 Rounds for total working time:

Row 100 meters every 2 minutes

* Every round less than 24 seconds

Level 3

10 Rounds for total working time:

Row 100 meters every 2 minutes

* Every round less than 21 seconds

Level 4 Rx

10 Rounds for total working time:

Row 100 meters every 2 minutes

* Every round in less than 18 seconds

Motivation

Do you have your goal written down where you can regularly see it?  Does your goal motivate you to accomplish it?  Don’t let anything get in the way of you accomplishing your goal.  We must learn and practice getting negative thoughts out of mind as quickly as possible.  Keep a motivating phrase readily available.  Repeat it over and over until all thoughts are positive.  Thoughts become words and words become actions.  We can not allow negativity a place to reside in our minds.  Think positive, be positive.  Look for ways to encourage others.  Saying positive words to others will help us think positive.  Be awesome.

Strength

Day 1 or Day 2

Strategy

All out sprints.  Focus on short quick pulls for the first three and then lengthen your stroke. Really pull hard. You will have about a 3:1 Rest : Work ration today so don’t hold back. If you can do each round in less than 24 seconds you will hit at least level 2 today. Those striving for red will need a good combo of power and stamina. Today tests just that. Your power and stamina. Not endurance because it is an all out sprint with built in recovery periods. Stamina is the muscle ability to recover after max efforts. Endurance has a lower power output but much higher duration.

Get more Awesome:  20 Power Snatch & 20 Overhead Squats