Thursday February 6th, 2014

   session 1   
emotm x 30--> row 125m
(start out @ about 70% and work up to 100% for the last 4-5 sets)

   session 2   
a) 3 rounds
     1) 10 kb swings 70#
     2) 10 hip extensions
     3) 10 wall balls 25#
b) 3x2 back squats (heavy) (rest 1:30)
c) 3x1 back squats (heavy) (rest 1:30)
d) 15 ring dips + 15 handstand push ups (4" deficit) + 12 power cleans 185# + 12 bar facing burpees + 9 man makers 40# + 36 double unders + 12 ring dips + 12 hspu (4") + 9 power cleans (185#) + 9 bar facing burpees + 6 man makers + 24 double unders + 9 ring dips + 9 hspu (4") + 6 power cleans (185#) + 6 bar facing burpees + 3 man makers 40# + 12 double unders