Sunday April 27th, 2014

   REGIONAL SIMULATION WEEKEND #3   
event #6 
 TRACK WORKOUT 
 (base interval times off the 400m pace of 800m PR-- ex. 3:00 800m = base off 1:30)
   1200m (+ :14)
   1000m (+ :11)
     800m (+ :08)
     800m (+ :06)
     600m (+ :04)
     400m (even)
     200m (all out)
--rest 3-4 hours--
event #7
  for time: 
    50 handstand push ups 
    15 box jumps 24" 
    40 overhead squats 115#
    15 box jumps 24" 
    30 chest to bar pull ups 
    15 box jumps 24" 
    20 calorie airdyne 
    15 box jumps 24" 
    10 clean and jerk 185#
    15 box jumps 24" 
extra credit
  10 calorie AD sprint x 10 sets (rest :30)