Warm up
Foot drills 70-100’ of each
20 of each
Calf raises
Toe raises
Toes forward, toes out, toes in
Then
5 rds
5 push ups
5 squats
5 dips
5 bent over rows
10 mountain climbers
Wod
Support your local box Wod #2
For time
100 double unders (50 jumping jacks)
21 burpees
75 double unders (35 jumping jacks)
15 burpees
50 double unders (20 jumping jacks)
9 burpees
15 minutes time cap
Post Wod strength
Rear foot elevated split squats
3 sets to failure
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
9:00 – 25# plate hops – Kronk
10:38 – 10# Russian twists – Ezma
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8:32 rx
1st set body weight 16 reps each leg
2nd set 20# vest, 13 reps each leg
3rd set 20# vest and 25# plate, 13 reps each leg
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