4/5 Wednesday

Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

  1. OHS (bar or bands)

  2. Good mornings (bar or bands)

  3. Strict TTB/ V- ups

  4. Strict ring dips to true support/ feet elevated bench or box dips

  5. Towel pull ups

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minute AMRAP

50m sprint

5 burpees

10 mountain climbers

*3 minute rest period

Game:

7 minute AMRAP

7 reps V up

7 reps Box jump/ 10 squat jumps

7 push ups

*3 minute rest period

Cash out:

7 minute AMRAP

5 reps SDHP

5 resp Thruster

Bonus

???

Ray Traitz