170623 – “Fran”

Warm up:

400M Run

3 Rounds not for time of:

10 Thrusters

8 Kip/Scap

6 Pull-ups

WOD:

21, 15, 9 Reps for time

Rx:

Thrusters (95/65)

Pull-ups

Scaled:

Thrusters (50%)

Ring Rows

Cash out:

EMOM – All reps done at 60% of 1RM Front Squat

Odds – 3 Front Squats

Evens – 6 Back Squats

Mobility:

Circle-up

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