WOD 7/10

Performance – Week 1 of 8 – Strength and Aerobic Base
A. Build to a challenging 2 in the Hang Clean in 15 Minutes
B. 1 Rep Max Weighted Chin up in 5 Minutes
C.
4 Rounds
10 OHS @ 95, 65
15 Burpees
500 M Row
:30 Rest

Foundations
Strength
A1. DL x3x10 Rest :30
A2. Push -up x2-5×10 Rest :30
*DL Weight Recorded

Workout
For Time:
50 Wall Balls
800m Run
*Time Recorded

“And, when you can’t go back, you have to worry only about the best way of moving forward.” ― Paulo Coelho

Wes & his maraca tackle MURPH!