Week of Dec 15th

 In Endurance

Monday
Warm up 3×500 meter sprints on the rower at 75% max effort
WOD
Run 800 meters
10 ground to overhead with plate
15 burpee box jumps
25 scullers sit ups
Run 800 meters

Repeat 4 times

Wednesday
Part A Interval Pyramid:
1x 800 Run 2:00 Rest
2x 600m Run 2:00 Rest
3x 400m Run 1:00 Rest
2x 600m Run 2:00 Rest
1x 800m Run

Part B
4 rounds for time
10 slam balls
10 alternating single arm swings

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