Wednesday February 26, 2014

   session 1   
a) 5:00 row @ z1
b) 1:00 row @ <1:42 pace
    1:00 recovery
      x 10 sets
c) 5:00 row @ z1

   session 2   
a) 3 rounds (not for time)
     1) 5 muscle ups
     2) 10 ghd sit ups
     3) 15m handstand walk
b) 5x5 push press (moderate. do not go heavy) (rest 1:30)
c) 10:00 ascending ladder (2-2/4-4/6-6/etc)
     1) ring dips
     2) overhead squats 115#
     3) chest to bar pull ups
--then, immediately--
d) 2:00 amrap- burpees to 6"