170705 – “Fran the Sloth”
Warm up:
5 Minutes for quality:
10 Side Swings
10 Wallball Shots
10 Jumping Lunges
Skill/Strength:
Handstand Balance work
WOD:
12, 9, 6 Reps for time
Rx:
Strict Pull-ups
Front Squats (185/135)
*800M Run Buy-out
Scaled:
Ring Rows
Front Squats (70% of 1RM)
Mobility:
Quad Pin and Stretch
Lat Pole