7/19 Friday

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

  1. Hollow rocks

  2. Tucks

  3. V-ups

  4. Sit ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 DB hang power cleans

5 DB squats

*2 minute rest period

Game:

6 minutes of:

10 DB deadlifts

5 DB shoulder to over head

*2 minute rest period

Cash out:

6 minutes of:

5 DB hang power cleans

5 DB squats

*2 minute rest period

Bonus

6 minutes of:

10 DB deadlifts

5 DB shoulder to over head

Ray Traitz