WOD

4x 200m runs, 45 second rest between each

4x 15 slow air squats count of four going down - don't rush these, rest 30 seconds between each.

23 Jul 13 WOD:

15 minute AMRAP partner WOD

one partner does 15 wall balls (m:20/f:14)
simultaneaously other partner does as many burpees as they can (keep count) during their partners wall balls. Once wall ball partner gets to 15 the partners switch places an so on for 15 minutes. These are continous count burpees. Score is total burpees completed per team. However, if the wall ball partner stops, the burpee partner has to stop also but the burpee partner can stop at any time and the wall balls can continue. You MUST switch places after 15 wall balls!

If you are doing this WOD on your own it's 12 minute AMRAP of 15 wall balls and 15 burpees.