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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