Wednesday 2/9

Warm up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio


3x

  1. Walking lunge Sampson stretch

  2. Dynamic walk

  3. Inchworm

  4. Toy soldiers

  5. High knees

  6. Butt kicks

  7. Toe walks

  8. Heel walks

  9. Power skip

  10. Broad jumps

  11. TTR or v ups x 15


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minutes of:

8 jump lunges

10 DB shoulder to overhead 

*2 minute rest period


Game:

7 minutes of:

10 DB hang power cleans

10 DB alternating bent over row

*2 minute rest period


Cash out:

7 minutes of:

5 devils press

5 burpees over the DBs


Bonus

???


Ray Traitz