Saturday March 29th, 2014

   session 1   
a) 250m row @ z1
    400m run @ z1
    15 calorie airdyne @ z1
b) for time: 
    500m row 
    50 calorie airdyne
    400m run
    400m row
    40 calorie airdyne
    400m run
    300m row
    30 calorie airdyne
    200m run
    200m row
    20 calorie airdyne
    200m run
    100m row
    10 calorie airdyne
    100m run

   session 2   
a) 15:00 skill session--> rings 
b) 15:00 to work to a heavy snatch single 
c) 5x5 back squats (10# heavier on each set from last week) (rest 1:30) 
d) emotm x 10:00--> 3 muscle ups