1 Oct 2014

Warm up:
Dynamics
Squat therapy
Shoulder and hip mobility

3 sets max hang hold, rest as needed between sets

Wod:
Death by:
Every 2 MINS on the 2 min mark you will complete:
2 Rope Climbs
+2 Front Squats (125/175)

Rx2:
Rope climb Rx'd
Weight on Front squat 70% if #125/#175 is close to your 1RM

Modified:
Modified rope climb
Less weight than 70% on Front squat OR not to depth