Warm up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitute or thrusters

WOD

4 rounds for time:

800m run/ 3:30 minute run

25 dips

25 KBS

Warm up 

Combo activation #6

1. 7 ultra wide band rows

2. 7 superman push ups

3. 20 overhead pull aparts

4. 7 wide grip pull ups

5. 7 straddle lateral lunges

6. 10 good mornings 

7. 10m dynamic walk

8. 10 squat jumps

WOD

5 rounds of:

6w/12m SB push ups

10 SB ground to shoulder

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

Shuttle/ sprint

Burpees 

*3 minute rest period

Game:

Jump rope

Burpees

*3 minute rest period

Cash out:

Mountain climbers 

Burpees

Bonus

???

Arine

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.