7/31 Thursday

Aerobic Warm Up #3

3-minute run/ or movement

4x holding for a 3 count

-Walking Sampson

-Dynamic Walk

-Inchworm 

In place on Coach

-Toy Soldiers

-High knees

-Butt Kicks

-Mountain Climbers

-Knee tucks

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

10 DB C&J

50 DU or 65 taps

*3 minute rest period

Game:

3 rounds of:

15 thrusters

15 burpees over the DBs

*3 minute rest period

Cash out:

3 rounds of:

12 devils press

200m run