Sat. May 30th, 2009 triple

part 1:
"filthy fifties"
for time:
50 box jumps - 24"
50 jumping chin ups
50 KBS - 1pd
50 walking lunges
50 knees to elbows
50 push press - 45#
50 back extensions
50 wall balls - 20# to 10ft
50 burpees
50 double unders

part 2:
for time;
95#/65# overhead anyway x 50 reps

part 3:
for times;
Run 800 m @ 80%
rest 6 min
Run 800 m @ 90%
rest 6 min
Run 800 m @ 100%

total your filthy fifties, 95#/65# overhead and 100% 800 m run effort together as total time
(i.e. 17:30 + 4:30 + 2:30 = 24:30 total time as score)
post total time to comments
post fuelling strategies as well
rest well saturday night, next 3 are low intensity, low volume
6pm screening Sat night for "Every Second Counts"....paleo style...@ OPT