Warm up
Core warm up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
Partner WOD
(One work one rest)
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
7x
30:30
Dips
SB shoulder to overhead
*2 minute rest period
Game:
7x
30:30
Pull ups/ bent over band rows
SB cleans
*2 minute rest period
Cash out:
7x
30:30
Flutter kicks
SB deadlifts
Bonus
???
Warm Up
Combo Activation #13
3x
2x Sampson stretch + worlds greater stretch (hold for 3 count)
Dynamic walk + toy soldier combo 10 ft each direction
Boot strap squats 10 reps
Push up toe reach 10 reps
Lateral band walk 10 ft each direction
Hitch hikers 20 reps
WOD
5 rounds of:
10 reps of, 5 mountain climber + stand up
5 burpees
2 minute run
The Don
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.