9/29 Monday

Warm Up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /door way/ band rows

  6. Complex- In straddle/ later lunge r/l inch worm + 2 push ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 minute AMRAP

10 dead lifts + 6 alternating OH press

*3 minute rest period

Game:

3 minute AMRAP

4 man makers + 8 mountain climbers

*3 minute rest period

Cash out:

3 minute AMRAP

Squat clean thruster

Ray Traitz