Day 76

Workout:
1.  3 rnds
20 wallballs (15lbs/15ft) / 20 Pushups / 400m run

2. 10 x 200m sprint w/ 50 sec rest then 100 situps(unanchored)

3 hr rest

3. Modified Filthy Fifty:
For time
-50 box jumps (24")
-50 pullups
-50 dumbell swings (55lbs)
-50 walking lunges
-50 knees-to-elbows
-50 Push Press (95lbs)
-50 GHD extensions
-50 wallballs (15lbs/10ft)
-50 burpees
-50 Double Unders

Results:
1.N/A
2.N/A
3. 44m54s

Notes:
That filthy fifty absolutely destroyed me.  After the deadlifts my lower back was toast, especially after the GHD extensions.  The Sealfit prescription called for two rounds but I halved it due to time constraints (I'm starting to get the feeling that most special forces candidates don't go to class and study for 9 hours a day).  I'm very much looking forward to trying the filthy fifty again sometime, when I'm not fried and the weights aren't scaled up.  As much as the workout killed me, I managed to get 50 double unders unbroken at the end...I like those.

Other News:
Are you taking Vit. D supplements because your doc told you too, then read this...you are most likely not Vit. D deficient...supplementation is rarely if ever the answer to vitamin deficiencies.