July 24, 2012

Half marathon training:
3 miles -- 24:33 (8:11 pace); weigh-in:  206.2 (down .8)

WOD #92:
"Movin'" -- perform @85%; 5 minutes per round, rest 2 minutes between rounds:
Round 1:
- 10 KBS (45 lbs)
- 200 M Row
- 25 DBU
Total: 2 rounds + 10 KBS + 172 M

Round 2:
- 3 burpees
- 5 wall balls (20 lbs)
- 7 box jumps (24")
Total: 5 rounds + 3 burpees

Round 3:
- 3 DB snatches per arm (45 lbs)
- 10 jumping switch lunges
- 100 M run
Total: 4 rounds +  DB snatches + 10 jumping switch lunges + 15 M

Round 4:
- 3 burpees
- 5 pull-ups (NOTE: first day all kipping pull-ups)
- 100 M run
Total: 3 rounds + 8 reps + 70 M