Warm up
4 rounds
20 bird dogs
20 dead bugs
10 hkts
Strength
Front rack lunge
10-10-10-10-10
Cossack squats
10-10-10-10-10
DB step ups
10-10-10-10-10
Wod
Amrap 8
20 pull ups
40 air squats
Warm up
4 rounds
20 bird dogs
20 dead bugs
10 hkts
Strength
Front rack lunge
10-10-10-10-10
Cossack squats
10-10-10-10-10
DB step ups
10-10-10-10-10
Wod
Amrap 8
20 pull ups
40 air squats
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 