180817 - “Franimal”

 

Warm up:

Cindy Relay 

Barbell Warm up

 

WOD: For Time

Rx:

9, 7, 5 Ring Muscle-ups

21, 15, 9 Thrusters (95/65)

Scaled:

9, 7, 5 Burpee Pull-ups

21, 15, 9 Thrusters (40% or 30RM)

Sport:

9, 7, 5 Ring Muscle-ups

21, 15, 9 Thrusters (115/75)

 

Strength: Post WOD

60 Strict Pull-ups

*Everytime you break do 6 Strict Press with your WOD weight. 

 

Mobility:

Lat Band

Banded Samson

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