Warm up 

Combo Activation #10

7x

Inchworm walkout + scorpion stretch + spider lunge T frame (rotation away from body and reach for sky) + pike fold (return to neutral inchworm) + squat hold

WOD

3 rounds of:

10 STRICT pull ups/ door pull ups/ table rows

10 SB squat cleans

400m SB run

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

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minute ping pong 

6 DB snatch

3x- 20 second SPRINT! (run)

*3 minute rest period

Game:

6 minute ping pong

6 DB thrusters 

3x- 20 second SPRINT! (run)

*3 minute rest period

Cash out:

6 minute ping pong

6 DB devils press

3x- 20 second SPRINT! (run)

Bonus

???

Warm Up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

5x

20 pull ups/ door pull ups/ table rows

20 dips

20 sit ups

20 squats

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).