191218 - “Fran the Sloth"

December 18, 2019


Warm up:
Cardio
Mobility
Barbell Warm-up
 

Skill/Strength:
Front Squats
5-5-5-5 MAX
*Perform MAX set @90% of heaviest 5RM
 

WOD: 6min AMRAP
Rx:
3, 6, 9, 12, 15, etc…
Strict Pull-ups
Front Squats (135/95)
Scaled:
3, 6, 9, 12, 15, etc…
Strict Pull-ups
Goblet Squats
Sport:
3, 6, 9, 12, 15, etc…
Bar Muscle-ups
Front Squats (185/125)
 

Mobility:
Lat Pole
Quad LAX

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