6/4 Wednesday

Warm up 

Agility Complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

50 air squats

DB strict press

50m farmers walk (Left hand /Right hand)

*Rest 3 minutes

Game:

3 rounds of:

30 seated banded rows

DB thrusters

50m front rack carry (Left hand /Right hand)

*Rest 3 minutes

Cash out:

30 bicycles

10 Devil’s press

50m OH (Left hand /Right hand)