10/7 Tuesday

Warm up 

DB squat thrust warm up

3x

  1. 3 squat thrust

  2. 10 squats

  3. 3 squat thrust

  4. 10 DB presses

  5. 3 squat thrusts

  6. 10 alternating DB rows

  7. 3 squat thrusts

  8. 10 DB swings

  9. 3 squat thrusts

  10. 10 Russian twists

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

15 DB power cleans

15 Dips 

*3 minute rest period

Game:

3 rounds of:

12 DB power snatches

15 Pull-ups

*3 minute rest period

Cash out:

3 rounds of:

25 deadlifts

15 Box jumps

Ray Traitz