17th
AM
EMOM for 18 min:
Odd- KBS 88# x 8-10
Even- 1 MU + 5-7 ring dips
10 KBS/7RD - all sets ub
http://www.youtube.com/watch?v=exkVlR7YStQ

+
EMOM for 18 min:
Odd- 10 GHD situps
Even- 5 PP 95#
all sets ub
http://www.youtube.com/watch?v=Qr2aYepLWJQ
+
EMOM for 18 min:
Odd- PS TnG x 5 moderate
Even- Row 125m
PS @ 125
http://www.youtube.com/watch?v=4jTHcWPxXm4

PM
Row 500m - 1:34.5
rest 90sec
Row 500m - 1:40.9
http://www.youtube.com/watch?v=p5c8_uLqbGU