Warm up
4 rounds
10 plank pull throughs each side
10 sky reaches each side
10 curtesy squats total
10 single arm high pulls each arm
Strength
Snatch grip deadlift
8×3 increasing weight
Wod
Amrap 15
500 m row
10 strict pull ups
15 HPC
Warm up
4 rounds
10 plank pull throughs each side
10 sky reaches each side
10 curtesy squats total
10 single arm high pulls each arm
Strength
Snatch grip deadlift
8×3 increasing weight
Wod
Amrap 15
500 m row
10 strict pull ups
15 HPC
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 