12/29 Wednesday

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 L/R inch worm + 2 push ups


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

3 rounds AFAP:

50 band/ring/TRX/bar rows

30 squat SB squats

*3 minute rest period


Game:

AFAP:

50 SB ground to overhead

*3 minute rest period


Cash-out:

6 minute SB run or SB step-ups


Bonus

???

Ray Traitz