Warm up
3 rounds
5 strict pull ups
20 Cossack squats
5 strict hspu
10 wall squats
50 double unders
Strength
Bent over row
5×8-12
Bent over lateral raises
5×12-15
Straight arm lay pull downs
5×15-20
Wod
12 minute cap
2 rounds for time
50 wall balls
25 push ups
15 dips
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 