7/23 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:

40 Banded face pulls (standing or seated)

20 DB snatches

30 Prisoner step ups

*3 minute rest period

Game:

3 rounds of:

20 Dips

20 Alternating DB overhead press

5 Complex- 4 mountain climbers + 2 knee tucks

*3 minute rest period

Cash out:

3 rounds of:

40 Alternating leg v-ups

40 Alternating DB bent over row

40 double unders/ 60 taps