7-Mar
AM
Row 500m @1:43
rest 2 min
x6
1 - 1:43.3 - http://www.youtube.com/watch?v=093yRGgwQac
2 - 1:43.6 - http://www.youtube.com/watch?v=lAFA8VVWs58
3 - 1:43.7 - http://www.youtube.com/watch?v=L4NpVNdjTj4
4 - 1:43.7 - http://www.youtube.com/watch?v=qkCWpvrzyNI
5 - 1:43.9 - http://www.youtube.com/watch?v=yVDmRLq9Lgg
6 - 1:44.0 - http://www.youtube.com/watch?v=6aJy3ZVqJtg

PM
30 power clean 135#
30 seconds push jerk 135#
30 seconds airdyne @100%
rest 10 min
x3
round    | PC    | PJ    | AD
1r    | 9    | 13    | 13 - http://www.youtube.com/watch?v=Ue3_hfJlhaU
2r    | 10    | 12    | 12 - http://www.youtube.com/watch?v=G1ygmUNw8BM
3r    | 9    | 11    | 11 - http://www.youtube.com/watch?v=e4UZgW0_WK4