Warm up
4 rounds
5 swimmers
10 prone press
15 Hindu squats
30 crossjacks
Strength
Strict press
5×5
5×10 zottman curls
5×15 bent over lateral raises
WOD
10 minute cap
2 rounds
10 thrusters
60 double unders
2 rounds
10 thrusters
60 double unders
Warm up
4 rounds
5 swimmers
10 prone press
15 Hindu squats
30 crossjacks
Strength
Strict press
5×5
5×10 zottman curls
5×15 bent over lateral raises
WOD
10 minute cap
2 rounds
10 thrusters
60 double unders
2 rounds
10 thrusters
60 double unders
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 