Monday 11/9

Warm-Up 

(Members choose Barbell/ DB/ SB)

3x 10

  1. Walking Sampson 

  2. Bent over row

  3. Walking pigeon

  4. RDL

  5. Walking knee hugs

  6. Shoulder to overhead

  7. Inchworm 

  8. Lateral lunges

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(Members choice Barbell/ DB/ SB/ Stone)

Buy-in:

60 deadlifts

*3 minute rest period

Game:

45 squats

*3 minute rest period

Cash-out:

30 clean and jerk

Ray Traitz