9/6 Friday

Warm Up 

Gymnastic warm up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

21 single unders or DU

7 burpees

*2 minute rest period

Game:

6 minutes of:

5 reps of, 5 mountain climber + stand up

5 reps, burpee + 2 squat jumps

*2 minute rest period

Cash out:

6 minutes of:

6 minutes of:

21 single unders or DU

7 burpees

*2 minute rest period

Bonus

6 minutes of:

5 reps of, 5 mountain climber + stand up

5 reps, burpee + 2 squat jumps

Ray Traitz