Friday 2/15
  CF:  4x: farmers carry 100' (30#, 40#, 45#, 50#), 15 20# DB row, 20 hollow rock
          AMRAP 10:00: 7 +1
            6 HSPU
            10 35# akbs
Thursday 2/14
  Swim: WU: 200 free, 200 kick, 200 pull
              WO: 8x 25 fast free kick (fins)
                       4x 75 free 80%
                       1x 50 free
                       8x 25 fast back kick (fins)

                       4x 75 (back/free/back)

                       1x 50 free

               CD: 50 free, 100 pull

Wednesday 2/13
  CF: 3x: 10 75# push press, 5 ball-up, :30 handstand hold
         AMRAP 8:00: 5
              5 pull ups (2 strict, 3 band)
              10 GHD sit up
Tuesday 2/12
  Rest
Monday 2/11
  CF:  3x: 2 dragon flag, 10 ring row, :30 plank hold
          3 r4t: 4:52
             20 push up (10 strict, 10 knees)
             10 44# akbs
Sunday 2/10
  Bike: 30 miles in 2:06. IMAZ course.