WOD - THURSDAY 8/2/18

Mobility: Ant. Hips/T-Spine

Part A: SKILLZ - 10 mins.
Rope Climbs
*if you have never done a rope climb, learn today
*advanced 4x2 short rope
Kipping
*Pullups/T2B
*advanced 4x10 Strict T2B

Part B: 5 - 5 - 5 - 5 - 5
Front Squats @70%+
with 4ct. Neg and 2s. Pause

Part C: "NICK OF TIME"
Four Rounds of
3 min. AMRAP w/1 min. rest of:
300m Run then
Max Wall Balls (20/14)

Flexibility: Ant. Hips/IT Bands

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