Warmup
4 rounds
10 single arm high pulls each arm
15 banded face pulls
15 banded pull throughs
6 ultimate stretch
Strength
15 minutes
Work up to DB snatch plus 5 ohs each arm
WOD
Amrap 30
10 dips
20 DB snatch
30 oh DB lunges
40 v ups
50 box jump overs
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 