Warm up
Every minute on the minute for 20 minutes
Minute 1
Russian swings
Minute 2
Goblet squats
Strength
Alternating kB rows
5×20 each arm
Banded tricep pushdowns
5×20
Nordic curls
5×5-8
WOD
2 rounds for time
50 wall balls
50 monkey squats
Warm up
Every minute on the minute for 20 minutes
Minute 1
Russian swings
Minute 2
Goblet squats
Strength
Alternating kB rows
5×20 each arm
Banded tricep pushdowns
5×20
Nordic curls
5×5-8
WOD
2 rounds for time
50 wall balls
50 monkey squats
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 