12/21 Monday

Warm-Up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /doorway/ band rows

  6. Complex- In straddle/ later lunge r/l inchworm + 2 push-ups


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

3-minute AMRAP

10 deadlifts + 6 alternating OH press

*3 minute rest period


Game:

3-minute AMRAP

4 man makers + 8 mountain climbers

*3 minute rest period


Cash-out:

3-minute AMRAP

Squat clean thruster

Ray Traitz