Wednesday March 19th, 2014

   session 1   
row 5000m @ z1
--) every 1000, stop and perform 1 round of "Cindy"

   session 2   
a) 3 rounds (not for time)
     1) 30 double unders
     2) 10 db push press 40#
     3) 10 db front squat 40#
b) push press ladder--) 2 reps emotm until failure, starting @ 155# (add 10# per set)
c) 5:00 amrap
     1) airdyne 10 calories
     2)  5 cleans 135#
     3) 10 box jumps 24"
(rest 5:00)
d) 5:00 amrap
     1) row 10 calories
     2)  5 squat snatch 115#
     3) 10 toes to bar
(rest 5:00)
e) 5:00 amrap
     1) 100m shuttle run (50m out and back)
     2)  5 front squats 185# (from floor)
     3) 10 ball slams 40#