WoD for December 6th, 2017

Group Warm-up
3 NFT:

5 Pull Ups
15 Jumping Jacks
20 PVC Dislocates
10 Cal Row/100m Run

Strength
ME UB C2B
5 x ME unbroken C2B pull ups a) pull-ups b) Aided Pull-ups OR C2B
*rest 1 min between sets

Score = Total number of reps

Daily WoD
10 -> 1 DOWNWARD LADDER BY 1 (DEADS AND HSPU)
Deadlifts (225/155) a) 185/130 b) 135/95
HSPU a) 1 Abmat ROM b) Box/Banded/Downward Dog

Mobility
Roll Posterior Chain / Lats
Lax Shoulders

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