Week of July 7

 In Endurance

Monday

Mile run
Rest 90 seconds
1 minute AMRAP burpees
Rest 30 seconds
1 minute AMRAP deadlifts at 60%
Rest 30 seconds
1 Minute AMRAP slam balls
Rest 30 seconds
1 minute AMRAP leg raises with weight over head
1 minute AMRAP push ups
Rest 90 seconds
Mile run
Rest 90 seconds
1 minute AMRAP burpees
Rest 30 seconds
1 minute AMRAP deadlifts at 60% 1rep max
Rest 30 seconds
1 Minute AMRAP slam balls
Rest 30 seconds
1 minute AMRAP leg raises with weight over head
1 minute AMRAP push ups

Wednesday

Warm up
5 minute run jog to run
3 100 meter sprints
Stretching

WOD
12  burpees
400 meter run
Rest 30 seconds
11 burpees
400 meter run
Rest 30 seconds
10 burpees
400 meter run
Rest 30 seconds
9 burpees
400 meter run
Rest 30 seconds
8 burpees
400 meter run
Rest 30 seconds
7 burpees
400 meter run
Rest 30 seconds
6 burpees
400 meter run
Rest 30 seconds
5 burpees
400 meter run
Rest 30 seconds
4 burpees
400 meter run
Rest 30 seconds
3 burpees
400 meter run
Rest 30 seconds
2 burpees
400 meter run
Rest 30 seconds
1 burpees
400 meter run

Cash out
Partner Farmers carry with planks

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