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