Tuesday March 11th, 2014

   session 1   
a) airdyne 5:00 @ z1
b) 10:00 airdyne for calories
c) airdyne 5:00 @ cool down

   session 2   
a) 15:00 skill session
      1) muscle ups- progressions + kip work + transition work
      2) handstand walk- walking + turns + walking backwards
b) 15:00 to a heavy complex
      clean + lo-hang clean + jerk + front squat + jerk
c) 15-12-9
      1) deadlift 315#
      2) handstand push up (4" deficit)
d) emotm x 10:00- 2 muscle ups