Tuesday April 29th, 2014

   session 1   
a) 1000m row @ z1
b) for time: 
    100 calorie row
      50 calorie airdyne
      50 burpees to plate
      50 calorie row
      50 calorie airdyne
      50 burpees to plate 
c) 5:00 airdyne cool down

   session 2   
a) 3 rounds (not for time) 
     1) 30 double unders 
     2) 10m handstand walk 
     3) 10 goblet squats 55#
b) hang snatch work
     -- work up to a max single
     -- hit emotm until heavy, then go 1 lift every 2:00
c) 3 x max handstand walk (rest 2:00) 
d) emotm x 21:00
     1) 10 alternating pistols
     2)  4  muscle ups
     3)  5  hang power cleans 175#