Warm up
4 rounds
3 wheels/bridges
30 shoulder taps
30 cross jacks
Then
Calf and toe raises
25 reps of each in each direction
Strength
One arm rows
12-12-12-12-12-12 each arm
Drag curls
12-12-12-12-12-12
Bent over lateral raises with palms up
12-12-12-12-12-12
Wod
Amrap 17
5 shoulder to overhead
10 hspu
15 burpee bar hops
10 hspu
5 shoulder to overhead
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 