mar 5th

AM
Run 400 m @ 95%
walk rest 7 min x 4
1:14, 1:11, 1:11, 1:13

PM
in 10 min build to a 3RM in the Front Squat
225x3 - http://www.youtube.com/watch?v=zEEhaZhuPwo
245x3 - http://www.youtube.com/watch?v=FHqnvv5wg3w
275x(2+f) lack of depth...

rest 2 min
AMRAP rds in 10 min:
7 knees to elbows
7 db burpees - 35#/h
13rds + 3burpee - http://www.youtube.com/watch?v=NDRKsijFdQc