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