feb 15th:
7 MU unbroken; rest 90 sec x 5
All sets unbroken
1 – http://www.youtube.com/watch?v=kf4Rxs74Wxg
2 – http://www.youtube.com/watch?v=w5cDD81IHxw
3 – http://www.youtube.com/watch?v=b2kY2wZHIco
4 – http://www.youtube.com/watch?v=PIoWY-eWdb4
5 – http://www.youtube.com/watch?v=zJCB3LfVO9w
+

10 slam balls - 30# (since only 20#bal, did 15 slam balls to match 300# total work load)
20 DU's
rest 90 sec x 5
all sets unbroken
1 – http://www.youtube.com/watch?v=Z5P3v620J9U
2 – http://www.youtube.com/watch?v=1NJU4F-zH4c
3 – http://www.youtube.com/watch?v=NzoeeYcW0tw
4 – http://www.youtube.com/watch?v=UmAwCrCxSnc
5 – http://www.youtube.com/watch?v=myWqcVQstQ4
+
240 sec (4min) front leaning rest on rings accumulated
Unbroken - http://www.youtube.com/watch?v=QsFLAiyV5UI
+
30 sec row sprint @ 90%
30 sec row sprint @ 50% x 8 - http://www.youtube.com/watch?v=8bCu47V27EI
1 - 153m; 1:30/500m; 371 watt; 1578cal/hr
- 117m; 2:08/500m; 166 watt; 871cal/hr

2 - 145m; 1:43/500m; 316 watt; 1388cal/hr
- 113m; 2:12/500m; 150watt; 814cal/hr

3 - 142m; 1:45/500m; 297 watt; 1321cal/hr
- 108m; 2:18/500m; 131watt; 749cal/hr

4 - 143m; 1:44/500m; 303 watt; 1343cal/hr
- 106m; 2:21/500m; 124watt; 725cal/hr

5 - 139m; 1:47/500m; 279 watt; 1258cal/hr
- 106m; 2:21/500m; 124watt; 725cal/hr

6 - 143m; 1:44/500m; 303watt; 1343cal/hr
- 104m; 2:24/500m; 117watt; 701cal/hr

7 - 141m; 1:46/500m; 291 watt; 1300cal/hr
- 96m; 2:36/500m; 92watt; 615cal/hr

8 - 142m; 1:45/500m; 297 watt; 1321cal/hr
- 101m; 2:28/500m; 107watt; 667cal/hr