Warm up
3 rds
10 pvc pass through
10 swimmers
5 scales on each leg
Workout
Emotm 24
Minute 1
20 seconds of ohs
Minute 2
40 seconds of burpee bar hops
Minute 3
20 seconds of strict chin ups (palms face athlete)
Minute 4
40 seconds of pike position flutter kicks
Post WOD accessories
3 rds
7 single leg rdl each leg
10-15 strict bor
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 