Warm up
5 minute hero pose
3 rounds
20 sky reaches each side
20 total Cossack squats
10 ring rows
10 band pull aparts
Wod
Every 6 minutes for 30 minutes
3 Muscle ups
6 shoulder to over head
9 ohs
12 burpee bar hops
15 cals
Warm up
5 minute hero pose
3 rounds
20 sky reaches each side
20 total Cossack squats
10 ring rows
10 band pull aparts
Wod
Every 6 minutes for 30 minutes
3 Muscle ups
6 shoulder to over head
9 ohs
12 burpee bar hops
15 cals
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 