21-Feb
AM
Row 500m @1:45
rest 2 min
x6
great mental work… how to stay focus during the pain...
all rows @ 1:45
1 - http://www.youtube.com/watch?v=7nYhZuY7J38
2 - http://www.youtube.com/watch?v=1pWgjwy4xLc
3 -
4 - http://www.youtube.com/watch?v=KiXeBoNwZ1M
5 - http://www.youtube.com/watch?v=MGP0Iot0vx8
6 - http://www.youtube.com/watch?v=xMkitrj0a9g

PM
30 seconds power snatch 95#
30 seconds thrusters 95#
30 seconds airdyne @100%
rest 10 min
x3

round    | PS    | TH    | AD
1r        | 11    | 12    | 12 - http://www.youtube.com/watch?v=uxM794YtPqY
2r        | 10    | 13    | 10 - http://www.youtube.com/watch?v=gdb2dMnt54A
3r        | 10    | 12    | 10 - http://www.youtube.com/watch?v=w5IVa9ZZl3Y