WoD for October 30th, 2017

Group Warm-up
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 pull ups with 2 sec hold at the top

Daily WoD
For Time: 21 – 15 – 9 HSPU/C2B
HSPU a) 1 abmat ROM b) Banded, Box, or Downward Dog
C2B pull ups a) Pull-up b) Aided Pull-up or Ring Row

After Party
7 NFT:
20 sec. L-Sit Hold
3 High Box Jumps (You choose the height)

Lax Shoulders
Roll Posterior/Lats

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