Wednesday, July 11

Warmup
200m row
20 kb sdhp
10 spiderman
x3

Grip work
1min plate pinch
1min rest
x2

*2 metal plates/hand
flat side facing out

WOD
21 15 9
wallball
burpee

Capacity
emotm for 15min
10 wallballs
remaining time is max burpees

*score for wod is total number
of burpees

Finisher
400m sled drag