DT

Five rounds for time of:
155/m 115/w pound Deadlift, 12 reps
155/m 115/w pound Hang power clean, 9 reps
155/m 115/w pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Timothy is survived by his wife Megan and one-year old son T.J.

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:

6 minutes of:

5 DB hang power cleans

5 DB squats

*2 minute rest period

Game:

6 minutes of:

10 DB deadlifts

5 DB shoulder to over head

*2 minute rest period

Cash out:

6 minutes of:

5 DB hang power cleans

5 DB squats

*2 minute rest period

Bonus

6 minutes of:

10 DB deadlifts

5 DB shoulder to over head

Warm Up 

DB squat thrust warm up

2x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

5 rounds of:

2 minute DB farmers run

10 man makers

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 ping pong:

2x 30 second sprints

3x 7 box jumps or squat jumps 

4x 7 KB SDHP

Warm up 

Dumbbell complex warm up #3

2x 

1. Single leg deadlifts

2. Alt press + windmill

3. Reverse lunge + rotation

4. Windmill (3 on each side)

5. TGU (3 on each side)

WOD

Complete the following:

50 push ups

10 DB snatches

40 dips

20 DB snatches

30 push ups

30 DB snatches

20 dips

40 DB snatches

10 push ups 

50 DB snatches