8/30 Tuesday

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

20 minute ping pong

2x 20 single unders jump rope

2x 4 mountain climber + stand up

2x 3 burpee + squat jump

2x 8 tucks

Ray Traitz
8/29 Monday

Warm Up 

Dumbbell complex warm up #3

3x 

  1. Single leg deadlifts

  2. Alt press + windmill

  3. Reverse lunge + rotation

  4. Windmill (3 on each side)

  5. TGU (3 on each side)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 DB snatch L

3 windmill L

5 DB snatch R

3 windmill R

*2 minute rest period

Game:

6 minutes of:

7 DB hang power clean

10 alt gorilla rows

*2 minute rest period

Cash out:

6 minutes of:

5 thrusters

5 DB SDHP

Bonus

???

Ray Traitz
8/27 🇺🇸 HERO SATURDAY 🇺🇸

Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Ray Traitz