7 minutes on 2 minutes off, 7 minutes on, 4 mins off, finish with 7 minutes on. For this WOD you'll have to set the clock to count up from zero and track your work/rest. The WOD is as follows - AMRAP - 50 DU, 40 WB, 30 pistols, 20 deads at 225/155, 10 C2B. Start where you finish on every work interval.