10-Jan
10 min amrap @85%
Row 500m
10 burpee over rowers
3r + 400m - http://www.youtube.com/watch?v=v4O5fpgzvNM

rest 2 min
10 min amrap @85%
Airdyne 10 calories
Airdyne 15 calories
75 double unders
3r - ub - http://www.youtube.com/watch?v=VTxLj1lCRTM

rest 2 min
10 min amrap @85%
10 box jumps 24"
Airdyne 20 cals
3r + 17 - http://www.youtube.com/watch?v=03h1Jsn7n0Q