10/6 Wednesday

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. Inchworm + downward dog

  7. Shoulder to overhead

  8. Walking pigeon


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

10 SB push up SB drag

10 G2S

200m or 1:30 SB run

*3 minute rest period


Game:

3 rounds of:

20 SB step ups

20 SB deadlifts

200m or 1:30 SB run

*3 minute rest period


Cash out:

3 rounds of:

20 SB sit ups

12 SB G2OH

200m or 1:30 SB run


Bonus

???

Ray Traitz