Warm up
Three rounds
5 walkouts
5 four part squats
20 Cossack squats
10 minute squat test
WOD
AMRAP 30
50 sit ups
50 lunges
50 burpees
50 squats
100 calorie row
Warm up
Three rounds
5 walkouts
5 four part squats
20 Cossack squats
10 minute squat test
WOD
AMRAP 30
50 sit ups
50 lunges
50 burpees
50 squats
100 calorie row
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 