Warm Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

WOD

Complete the following for time:

10-20-30 Pull ups

30-20-10 jump lunges

Crain

2 rounds for time of:

34 push-ups

50-yard sprint

34 deadlifts, 135 lb.

50-yard sprint

34 box jumps, 24-inch box

50-yard sprint

34 clean and jerks, 95 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. 

He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Warm Up 

SB warm up #5

3x

1. Walking Sampson 

2. SB deadlifts

3. Walking pigeon 

4. SB squats

5. Walking knee hugs

6. SB cleans

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 SB deadlifts

10 SB bent over row

*2 minute rest period

Game:

6 minutes of:

6 SB hang cleans

6 SB overhead presses

*2 minute rest period

Cash out:

6 minutes of:

SB group to OH

Bonus

???

Warm Up 

Gymnastic warm up #4

2 minutes jump rope

1. OHS

2. Good mornings

3. Strict TTB or v ups

4. Strict ring dips to true support or ultra deep dips 

5. Ultra wide under hand grip pull ups or band rows

Partner WOD

8 rounds of TAG

20 second sprint

5 burpees

7 jump lunges