Thursday January 9th, 2014

    session 1    
5k row @ z1 (every 1k, perform 10 plate slams 45#)

    session 2    
a) 4x3 strict press (rest 1:30)
b) main site (January 4th)
     50 back squats 95#
     50 ghd sit ups
     50 back squats 75#
     50 back extensions
     50 back squats 55#
     50 ghd sit ups
 (10:00 rest)
c) 100 burpees (every 2:00, perform 5 clean and jerks 135#)