7/11 Thursday

Warm Up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. H2H swings

  4. Release

  5. Double-tap

  6. Wall-ball substitute or thrusters

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

6 KB snatches L/R

20 singles (jump rope)

*2 minute rest period

Game:

6 minutes of:

12 KBS

6 burpees

*2 minute rest period

Cash out:

6 minutes of:

12 KB SDHP

12 mountain climbers 

*2 minute rest period

Bonus

6 minutes of:

6 KB snatches L/R

20 singles (jump rope)

Ray Traitz