Friday December 20th, 2013

a) row 1000m
    AD 10 cals
    row 800m
    AD 20 cals
    row 600m
    AD 30 cals
    row 400m
    AD 40 cals
    row 200m
    AD 50 cals
   (rest 1:00 between each station)
b) emotm x 10:00- 5 deadlifts
   (use progressive weights)
c) 5 rounds (rest 2:00 between rounds)
     9-6-3
       pull ups
       alternating pistols
       box jump overs 24"