AMRAP Fitness

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4/6 Wednesday

Warm up 

Dynamic DB warm up

3 x10 reps

  1. Farmers carry

  2. Deadlifts

  3. Walking pigeon

  4. OH carry

  5. Front squats

  6. Dynamic walk

  7. Front rack carry

  8. Presses

  9. OH carry

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

12 lunges with rotation (5 or 10 pound weight)

12 Russian twists 

*2 minute rest period

Game:

6 minutes of:

7 single leg deadlift L/R

14 alternating OH press

*2 minute rest period

Cash out:

6 minutes of:

10 weighted prisoner step ups

5 devils press


Bonus

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