Warm up
4 rds
15 Hindu squats
10 curtesy squats each side
10 lunge and reach total
3 Jefferson curls
Strength
5 rds
10-12 oh tricep extensions
10-12 curl and press
10-12 bent over lateral raises
WOD
30-20-10
Pistols (total)
Dips
After each round (30/20/10)
15 thrusters
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 