WOD 111109

Result taken from my heart monitor

Calories Burn : 649

total workout time 49.38sec

First Exercise
Warm up : 10.32sec

10 sit up
10 pull ups
10 squats
10 figure 8
10 push up

3 rounds

123 kcal burn 40% fat

HeartRate
Max : 159 - 85%
Avg : 145 - 78%

Own zone 148 - 166

Second exercise

Deadlifts 5-5-5-5-5
60,65,70,75,80kg

3 min rest in between

then do:-

50 Burpees for time.

Burpees Time is :5.49

526kcal 30%fat

Heart rate
Max 185 - 99%
Avg 156 - 84%

Exe. Time
in zone

148-166 at 9.27