3-17

Mon 3-17-2014
AM
500m row @1:49  rest 3:10 x9

all 1:48.7-1:48.9

PM
8 min @80%:

200m run indoor sub 15m shuttle x 10 (7.5 down and back)
10 CTB chin ups
5 rds + 45m

rest 4 min
8 min @80%:

3 min ground to overhead 75# 31 mostly as power snatch
2 min toes to bar 26
2 min double unders 121
1 min row 11 cal

rest 4 min
For time @90%:

1 mile AD
40 box jump step-downs 20"
30 db snatch 50# alt'ing used 55# db
20 hspu
9:28

rest 4 min
8 min @90%:

row 1500m this was slow
amrap burpees to 6+" reach 17

Tues 3-18-2014 off