Warm Up 

Barbell complex warm up #1

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(Member’s choice Heavy SB/ Barbell/DBs)

Buy in:

60 deadlifts

*3 minute rest period

Game:

45 hang power cleans 

*3 minute rest period

Cash out:

30 clean and jerk

Bonus

???

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges 

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

Tabata the following:

Pull ups

Push ups

Sit ups

B2B squats

*No rest between movements 

Warm Up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 SB ground to over head

25 single unders jumprope/ 15 DU

*2 minute rest period

Game:

6 minutes of:

4 SB squat clean

4 burpees over SB

*2 minute rest period

Cash out:

6 minutes of:

8 SB deadlifts

8 mountain climbers

Bonus

???