12/7 Thursday

Warm Up 

SB warm up #2

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Walking knee hugs

  3. Deadlifts

  4. Dynamic walk

  5. Ground  to shoulder

  6. Toy soldiers

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

4 rounds AFAP

7 SB devils press

21 single unders (jump rope)

*3 minute rest period

Game:

5 rounds AFAP

7 ground to shoulder

7 burpees

*3 minute rest period

Cash out:

6 rounds AFAP

10 deadlifts

30 second SPRINT!

Bonus

???

Ray Traitz