Tuesday January 21st, 2014

    session 1    
5x1000m row (walk rest 2:00)
paces for each 1000m (based upon 1000m row PR)
   1) PR + :35 (example- 3:15 PR = 3:50 for this interval)
   2) PR + :30
   3) PR + :25
   4) PR + :20
   5) PR + :15

    session 2    
perform this workout with a 40:00 running clock
00:00-10:00- EMOTM x 10 sets
   8 burpees to 6" + 4 snatch 145#
10:00-15:00- 5:00 break
15:00-25:00- EMOTM x 10 sets
   12 box jumps 24" + 6 shoulder to overhead 135#
25:00-30:00- 5:00 break
30:00-40:00- EMOTM x 10 sets
   8 thrusters 100# + 8 chest to bar pull ups
*if work is not completed within minute, finish set and rest the next minute*