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.