Saturday March 1st, 2014

   session 1   
a) 500m row @ z1
    30 calorie airdyne @ z1
b) 50-40-30-20-10 (@ 80-85%)
      1) calorie row
      2) calorie airdyne

   session 2   
a) 3 rounds (not for time)
     1) 12 chest to bar pull ups
     2) 12 hip extensions
     3) 30 double unders
b) 15:00 to establish a heavy complex
     power snatch + lo-hang snatch + 2 overhead squats
c) 5 rounds
     1) 12 deadlifts 135#
     2)  8 shoulder to overhead 135#
     3)  4 muscle ups