Warm Up 53 (No Measure)
500m Row
4 Bear Crawls (lengths)
16 Straddle Sit Ups
12 Pull Ups/Beat Swings
8 Burpees
+
2 RNFT:
10 Bird Dog (w/ abduction)
20 Dead Bug
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
**10 Min Time Cap**
Scale 1:
@ 75/55
@ Modified Pull Ups
Scale 2:
@ 45/35
@ Ring Rows
Metcon (No Measure)
5 Sets of:
8 Bent Over Row (Underhand grip)
4 Strict Chin Ups (Weighted if possible)
Rest 2-3 Min