Warm up
5 minutes cardio
Run/jump/row/bike
Then
3 rds
5 cat/cows
5 swimmers
5 sdhp each arm
100’ oh carry each arm
Then
Half kneeling hip flexor stretch
2:30 each side
Wod
Amrap 10
10 air squats
9 dumbbell snatches L arm
10 push ups
9 dumbbell snatches R arm
Cool down
3 rds
5 cat/cows
5 swimmers
5 sdhp each arm
100’ oh carry each arm
Then
Half kneeling hip flexor stretch
2:30 each side
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
5+8
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6+28 w/ 50# dB
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5+31 w/50# db
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7 rounds plus 28
10 pound snatches over head both arms and I was able to lower height of my pushups by 8-10 Inches
Wasn’t able to do over head carries, did just one round had pain😒
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6 rounds + 7. For the challenge my feet hit the ground 6 times. That was a good one!!
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