8/22 Tuesday

Warm up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

20 jump lunges

30 KBS

*3 minute rest period

Game:

3 rounds of:

15 push up and over KB

10 KB snatch Left

10 KB snatch Right

*3 minute rest period

Cash out:

3 rounds of:

12 pull ups

15 KB thrusters

Bonus

???

Ray Traitz