12/20 Friday

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

Ray Traitz