Movement demo and video challenge
Warm up
5 rds
10 Bird dogs
10 captain morgans each side
10 tiger sit downs each side
10 dB pull throughs each side
10 t openers each side
Strength
Emotm 30 (perform one rep per minute)
Corona combo
Curl + press + windmill + oh lunge
Alternate sides
Even minutes left side
Odd minutes right side
WOD
Amrap 7
5 burpee over dumbbell
10 total step ups
15 dB shoulder to overhead (use two hands on dB)
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Ezma – 4+3
Kronk – 5+7
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5 rounds plus 3 with 20 pound dumb bell
Strength only 5 pounds but did everything with my left too
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4+4 60# db and 24″ box
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4+27 30#, 20”
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5+6 w/ a 15# DB. Time for challenge: 1:52
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