Warm up
3 rounds
10 moose antlers each side
10 deck squats
10 dirty dogs
10 reverse Nordic curls
Wod
Every 5 minutes for 30 minutes
That’s 6 rounds for those of you playing at home
2 rounds
7 chin ups
7 handstand push ups
14 pistols
Chin up scales to ring rows/inverted rows/bent over rows/x2 one arm rows
Hspu scales to box hspu/push ups/hand release push ups/kneeling push ups
Pistol scales to single leg sit to stands/single leg sit to two leg stand/x2 air squats
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Warm up and wod done
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Two 30# DB for bent row, push ups and found a lower chair for pistols. All in all, went great with the modifications!!
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