3-24

Mon 3-24-2014

AM
500m row @1:49/ rest 2:45 x12
1:48.6,8,8,9,8,6,8,8,9,9,7
PM
8 min @80%:

150m row
10 burpees
10 squat cleans 115#
2 + 150/10/4 

rest 4 min
8 min @80%:

3 min double unders 220
2 min AD cals 25
2 min box jump step-downs 24" 32
1 min burpees over bar 14

rest 4 min
For time @90%:

1200m row
40 hspu
25 deadlifts 185#
10 db push press 45#/h
300m row
12:50

rest 4 min
8 min @100%:

run 200m still really cold out!
10 hr pu
5 + 80m

Tue 3-25-2014 off