28
Jul
7/29
Unrated – U60
Warm-up
400m row/run
10 inch worms
10 plank to toe touch (total)
10 good mornings with barbell
400m row/run
Metcon
Metcon (Time)
21-15-9-6-3
Hang power clean (95/65)
Burpees over the bar
Wall balls (20/14)
Post WOD
Optional:
800 feet of waiters plate carry
*carry a plate overhead similar to a waiter carrying a food tray. Using one arm with the palm underneath the plate holding overhead with a locked out elbow. Switch arms every 100’. You choose weight of plate.