Thursday February 13th, 2014

    session 1    
5:00 row @ z1
___1:00 break___
10 x 300m row @ 90% (walk rest 1:00)
___1:00 break___
5:00 row @ z1

    session 2    
a) 3 rounds (not for time)
     1) 10 goblet squats 60#
     2) 10 box jumps 24" (step down)
     3) 10 hip extensions
b) 2-2-2-1-1-1 back squats (heavy) (rest 1:30)
c) perform with a 15:00 running clock
     1) 1:00 amrap- burpees
     2) 2:00 amrap- air squats
     3) 3:00 amrap- man makers 45#
     4) 4:00 amrap- clean and jerks 185#
     5) 5:00 amrap- 1-1/2-2/3-3/etc- chest to bars + ring dips
d) accumulate 3:00 plank hold