11-16-11

4 min @ 80% 5

7 KB Swings, 53#

7 Burpees

4 min rest

4 min @ 80% 5

20 Double Unders

10 Toes to Bar

4 min rest

4 min @ 80% 6+10

10 Wall Ball

10 Sit Ups

4 min rest

4 min @ 80% 4+10

7 Pull Ups

10 Cal Airdyne

+

Row 30 sec @ 90%

30 sec @ 50%

x 20

Was feeling pretty beat up in the upper body so decided to run

10 min @ Z1 (HR 146)

30 sec @ 90%

30 sec walking

x 15

HR about 159-161 on 90% efforts

recovered to about 146 before starting back

10 min @ Z1 (HR 151, was talking to someone which may have made it a bit higher than warm up)