Wednesday, December 18th, 2013

a) airdyne :30 hard/:30 light x 30 sets
      (all out on hard portions, real light pedal on light portions)
b) 3x5 back squats (rest 1:30)
      (work up to a heavy set)
c) 3x1 back squats (rest 1:30)
      (work up to a heavy set)
d) emotm x 16:00
      odd- 15 wall balls 25#
     even- 15 kb swings 53#
e) 3 rounds:
      15 burpee over the box jumps 30"
      12 thrusters 155#
       9 parallette handstand push ups (5" deficit)