6/11 Friday

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists


Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute ping ping

3x 3 pull up/ 9 band rows

3x 5 dips 

*3 minute rest period


Game:

5 minute ping pong

3x 3 v ups

3x 4 super rocks

3x 4 push ups

*3 minute rest period


Cash out:

5 minute ping pong

3x 4 squat jumps

3x 4 jump lunges


Bonus

???

Ray Traitz