28-Apr
Row 2k for time - to stay composed!
7:20 - http://www.youtube.com/watch?v=2Xq_YL25Pu0
400m - 1:19 - 1:35/500m - 357 watt - 1527cal/hr
800m - 1:27 - 1:49 - 267 - 1217
1200m - 1:32 - 1:56 - 224 - 1071
1600m - 1:32 - 1:56 - 224 - 1071
2000m - 1:27 - 1:49 - 267 - 1217

Rest 1 hour
3 rounds for time:
Run 400m
21 kbs 1.5 pood
12 chin ups
8:26 - all sets unbroken; the run was done around the block (~450m) - http://www.youtube.com/watch?v=dnBT-WRi4ZI

Rest 1 hour

21-15-9
Squat clean 135#
Ring dips
5:10 (pr) - 15/21 clean were done unbroken… then hit the wall and did singles. all ring dips unbroken. - http://www.youtube.com/watch?v=arfmRWAKGjw

Rest 1 hour

For time:
100 double unders
75 GHD sit ups
50 burpees
25 shoulder to overhead 155#
13:36 - S2OH very broken… all DU, GHD & burpees unbroken - http://www.youtube.com/watch?v=dCvJXW4mKDk