3/7 Monday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*


2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

(In a weight vest)

MAX reps burpees

**Track reps for score**

*2 minute rest period

Game:

6 minutes of:

(In a weight vest)

MAX prisoner step ups

**Track reps for score**

*2 minute rest period

Cash out:

6 minutes of:

MAX reps burpees

**Track reps for score**

Bonus

???

Ray Traitz
3/5 🇺🇸HERO SATURDAY 🇺🇸

Bruck

Four rounds for time of:

Run 400 meters

W/125 M/185 pound Back squat, 24 reps

W/95 M/135 pound Jerk, 24 reps


U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. 


He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Ray Traitz
3/4 Friday

Warm-Up 

Bodyweight warm-up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands


WOD

25-minute ping pong

5 pull-ups

6 push-ups

7 sit ups

8 jump lunges

Ray Traitz