200701 - “Nasty Fran”


Warm up:
Cardio
Mobility
Barbell Warm up
Dry Run
 

Skill/Strength:
6x3 Pause Front Squats
 

WOD: 3 Rounds for time/12min Cut-off
Rx:
50 Air Squats
10 Thusters (115/75)
7 Burpee Pull-ups
Scaled:
50 Air Squats
10 Dumbbell Thusters
7 Burpees
Sport:
50 Air Squats
10 Thusters (135/95)
7 Muscle-ups
 

Mobility:
Couch
Childs Pose/Lats

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