WOD: Wednesday 15/07/2015

Back Squat 5-5-5-5-5
After each set practice some roll to candlesticks

then:

Complete for Time:
30 Overhead Squats
30 Pull ups
30 Wall Balls
On the minute every 2 Mins complete 5 Push Jerks @ OHS weight

Post weights and times to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!