Ship

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Warm Up 

SB warm up #1

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Walking Sampson stretch

3. Deadlifts

4. Dynamic walk

5. Ground  to shoulder

6. Inform + downward dog

7. Shoulder to overhead

8. Walking pigeon

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 minute AMRAP

SB ground to shoulder

*3 minute rest period

Game:

3 minute AMRAP

SB deadlifts

*3 minute rest period

Cash out:

3 minute AMRAP

SB squat cleans

Warm Up 

Odd object shake up warm up

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x 7 - 10 reps

1. Lateral jumps over the object

2. Squats

3. *4 stationary Sampson stretch + rotation

4. Lateral jumps over the object

5. Deadlifts

6. *4 stationary dynamic stretches

7. Lateral jumps over the object

8. Ground to shoulder

9. *4 stationary inch worm + cobra stretch

WOD

5 rounds of:

3 minutes of cardio (run/ row/ski/bike/battle rope/jump rope/ burpees/ mountain climber/ prisoner step ups/ step ups)

*7 reps of the complex on each side (L/R)

(With a single light weight)

Forward lunge + rotation + single leg deadlift

Warm up 

Lumbar activation warm up

3x 10

1. Banded lateral walk

2. RDL 

3. Good mornings

4. Single leg bridges

5. Super rocks

Partner WOD

20 minute TAG

20 DU/ 45 single unders (jump rope)

3 complex

(3 push ups + stand up)

3 complex

(2 deadlifts + 2 hang power cleans)

Warm up 

Dumbbell complex warm up #2

3x

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

WOD

3 rounds for time:

15 pull ups/ 40 face pulls

10 dips/ 15 dips of box or bench

15 alternating DB OH press (L/R +’s 1 rep)