Tuesday January 7th, 2014

    session 1    
10 x 500m row (2:00 rest between)
  @ 1:47, 1:46, 1:45, 1:44, 1:43, 1:42, 1:41, 1:41, 1:40, 1:40

    session 2    
a) emotm power snatch x 15:00
      minutes 1-5- 135# x 6
      minutes 6-10- 155# x 4
      minutes 11-15- 185# x 1 (every :30)
b) muscle up work
c) 6:00 amrap
     5 power cleans 155#
     7 toes to bar
     9 box jumps
   (6:00 rest)
d) 6:00 amrap
     5 burpees to 6" target
     7 chest to bar pull ups
     9 shoulder to overhead 135#
   (6:00 rest)
e) 6:00 amrap
     5 overhead squats 155#
     7 hand release push ups
     9 deadlifts 155#