Warm up
2 rds
20 total sky reaches
20 total knee push aways
20 total Cossack squats
15 ring rows
12 minutes
Strength
Front squat
7 x 2
With 3 second pause on rep 1
Between sets 15 band pull aparts
Workout
3 rft
50 Russian swings
50 Wallballs
50 Russian twists
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 