run far, lift heavy

Training – 3/19/2013

Training Log: 03/19/2013
AM
3 minutes @ 90%:
5 Wall Balls
5 Sit-ups
7 rounds, 8 rounds
rest 2 min
3 minutes @ 90%:
4 KBS @ 53#
4 Burpees
8 rounds, 8 rounds
rest 2 min
3 minutes @ 90%:
3 Pull-ups
3 Hand Release Push-ups
12 rounds, 11 rounds + 3
rest 5 minutes
x 2 (repeat all 3 min amraps again)
PM
45 min AirDyne
550 Cal – 174 Avg BPM

Notes: This was a really good WOD, varied, challenging but enough rest to give it my all each time.