3/29 Tuesday

Warm up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 KB single arm row LEFT

7 KB single leg deadlift LEFT

10 KB single arm row RIGHT

7 KB single leg deadlift RIGHT

*2 minute rest period


Game:

6 minutes of:

4 push up + shoulder tap

8 KB snatch LEFT

4 push up + toe tap

8 KB snatch RIGHT

*2 minute rest period


Cash out:

6 minutes of:

6 lunge + rotation

6 lateral lunges + curl + shoulder press


Bonus

???


Ray Traitz