8/19 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 overhead

*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 overhead

Ray Traitz