Warm Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon 

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

Partner WOD

4 rounds of TAG for time:

Jump rope 25 singles or 15 DU

Mountain climber 10

Burpees 7

Adambrown

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Warm Up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

1. Skater jumps

2. Push-ups (in straddle)

3. Inchworm (in straddle)

4. Lateral lunges (stationary)

5. Pop squats

6. Star sit-ups

Partner WOD

12 minute Tag

50m sprint/ 20 second sprint

12 mountain climbers

6 burpees

Warm Up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. H2H swings 10 reps

10. Toe walk 20ft

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

Complete the following:

Box jumps 5-10-15-20

KBS 30-25-20-15

*3 minute rest period

Game:

Complete the following:

Pull ups 25-20-15-10

KB SDHP 10-20-30-40

*3 minute rest period

Cash out:

Complete the following:

60 walking lunges

60 KB thrusters

Bonus

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