Warm up
3 rounds
5 strict pull ups
10 strict push ups
10 ring rows
5 strict press
400m jog
Strength
10-10-10-10-10
Pendlay rows
15-15-15-15-15
Band pull aparts
10-10-10-10-10
Zottman curls
WOD
4 rounds for time
25 DB snatches
50 sit ups
Warm up
3 rounds
5 strict pull ups
10 strict push ups
10 ring rows
5 strict press
400m jog
Strength
10-10-10-10-10
Pendlay rows
15-15-15-15-15
Band pull aparts
10-10-10-10-10
Zottman curls
WOD
4 rounds for time
25 DB snatches
50 sit ups
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 