4/14 Thursday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

8 KB snatch L/ R

20 single unders

*2 minute rest period

Game:

6 minutes of:

10 KB wall ball substitutes

30 second SPRINT!

*2 minute rest period

Cash out:

6 minutes of:

12 DB deadlifts

30 second double DB run

Bonus

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