12/28/13 Sa-turd-day

9am - fasting

Row 500m 1:51/500m pace
rest 2min x 8 rest 4mins after 4th row 
1:51.8
1:51.5
1:50.7
1:50.5
1:50.4
1:51.3
1:50.3
1:50.9


2PM
A. Sn DL x 1/Sn Pull x 1/PS x 1; rest 2-3mins x 6 - work on mechanics
stayed light, worked in mechanics

+
5, 4, 3, 2, 1
burpee chin up
db clean and jerk heavy
2:45 -  used 165# BB (saved wrist)

+
4sets 80-90% effort
AD 30cals
20 T2B
15 burpee jump touch 6" target above reach
12 db thruster tough
5 MU
rest 5mins
switch the order of the movements each set record times for all of them

3:47
3:57
4:21
4:27
used 45#h DB for thruster