12-30-13

1030-AM
A. good morning @3211; 3-4; rest 2-3mins x 4
B. emom - segment snatch DL pause 1" off ground/knee/hip all pauses 3sec - 8mins
+
8mins 85% effort
Row 150m
10 KBS 2pd
10 goblet squats 2pd 
4 rounds

rest 5mins 8mins 85% effort
30 DU
A- bike 3cals
5 HSPU
6 Rounds + 30


rest 5mins 8mins 85% effort
7 burpee jump over box
7 PS 75#
10 walking lunges 
4 rounds + 9
330-PM
Z1 Row 6k easy pace 
25:39