21-Mar
AM
Row 500m @1:41
rest 2 min
x6
(rest 5 min bw sets 3/4)
1 - 1:41.8 - http://www.youtube.com/watch?v=IIkBTJp9xM0
2 - 1:41.6 - http://www.youtube.com/watch?v=tvNpCLz_nlY
3 - 1:42.0 - http://www.youtube.com/watch?v=6blzKy8Jt0c
4 - 1:46.6 - http://www.youtube.com/watch?v=P5_oqyKn15Y
5 - 1:50.2 - http://www.youtube.com/watch?v=hUwybEsXr_0
6 - 1:47.1 - http://www.youtube.com/watch?v=e3ggH36TnZI

PM
2 min amrap @100%
10 power snatch 95#
10 burpees
2 rounds
http://www.youtube.com/watch?v=UoXVT1z93iY

rest 10 min
2 min amrap @100%
10 thrusters 95#
10 box jumps 20"
2rounds + 17
http://www.youtube.com/watch?v=c_YLu61dxbo

rest 10 min
2 min airdyne @100%
44cal - http://www.youtube.com/watch?v=0SWBSoou3AI