Daniel

For time:

50 Pull-ups

400 meter run

95/m 65/w pound Thruster, 21 reps

800 meter run

95/m 65/w pound Thruster, 21 reps

400 meter run

50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. 

To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. 

Fair Winds, Daniel.

Warm Up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach

WOD

3 rounds of

20 push ups

30 sit ups

40 squats

Warm Up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters

10. Lateral jumps over DBs

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 DB snatches

100ft OH DB carry

*2 minute rest period

Game:

6 minutes of:

8 DB hang squat cleans

100ft DB front rack carry

*2 minute rest period

Cash out:

6 minutes of:

15 DB sumo deadlift

100ft farmers carry

Bonus

6 minutes of:

6 minutes of:

10 DB snatches

100ft OH DB carry