Saturday 9.29.12

For those of you who eat paleo, here's a flowchart that may be helpful
Skill: Hip Extensions, Back Extensions, Hip and Back Extensions

Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

Post weights and times to comments.


  1. 40:07 w/ 200 su's. no metcons for 2wks, only beat last time by 7sec. nxt time.

  2. 44:25 (Can't remember my time from last time)