July 24, 2014
ENDURANCE: The 20:10 mile
Using a 20 second on, 10 second off pattern, complete 1 mile run. Athlete must come to a complete stop during the rest period.
WOD: 7 minute AMRAP, for max number reps
3 x shoulder to overhead
3 x box jumps
6 x shoulder to overhead
6 x box jumps
9 x ….
9 x …..
12 x ….
12 x ….
continue increase in increments of 3’s.