Tuesday March 18th, 2014

   session 1   
a) airdyne 5:00 @ z1
b) airdyne :30 @ 85-90%
     airdyne :30 @ 40-50%
        x 20 sets
c) airdyne 5:00 @ cool down

   session 2   
a) 3 rounds (not for time)
     1) 10 box jumps 30"
     2) 10 ghd sit ups
     3) 10 toes to rings
b) 15:00 to a heavy complex (6 working sets)
     --> power clean + fr squat + lo-hang clean + fr squat + hi-hang clean + fr squat
c) 100 wall balls 20# (for time)
     --> emotm (starting at 0:00), perform 3 muscle ups
d) emotm x 10:00--> 6 strict handstand push ups