Crossfit hand tape (in less than 2 minutes)

Pre-Wod:
3 Rounds:
10 Plate Ground-2-Overhead 25/15lb
10 Plate Overhead Squat 25/15lb
10 Deck Squat (Counter Balance with weight if difficult, see video link)

Pre-Wod Mobility:
Partner Shoulder PVC Stretch
Hip Opener
Banded Hip Distraction

Workout of the day:
2014 Regional Event 7
For time:
64 pull-ups
8 Overhead squats 205/135-lb.

Post-WOD:
4 Rounds:
45 seconds Bent Hollow Body Hold
5 Cat/Cow

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