Warm up
6 rounds
3 swimmers
10 Spanish squats
3 Cuban press
10 deadbugs
Strength
Gorilla rows
6×30 total reps
Oh triceps extension
6×20
Curl & press
6×8
Wod
Amrap 14
30 toes to bar
30 step ups
30 med ball cleans
Warm up
6 rounds
3 swimmers
10 Spanish squats
3 Cuban press
10 deadbugs
Strength
Gorilla rows
6×30 total reps
Oh triceps extension
6×20
Curl & press
6×8
Wod
Amrap 14
30 toes to bar
30 step ups
30 med ball cleans
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 