10/28 Thursday

Warm Up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

Complete the following:

Box jumps 5-10-15-20

KBS 30-25-20-15

*3 minute rest period


Game:

Complete the following:

Pull ups 25-20-15-10

KB SDHP 10-20-30-40

*3 minute rest period


Cash out:

Complete the following:

60 walking lunges

60 KB thrusters


Bonus

???

Ray Traitz