Warm up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. H2H swings 10 reps

10. Toe walk 20ft

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

20 jump lunges

30 KBS

*3 minute rest period

Game:

3 rounds of:

15 push up and over KB

10 KB snatch Left

10 KB snatch Right

*3 minute rest period

Cash out:

3 rounds of:

12 pull ups

15 KB thrusters

Bonus

???

Warm Up 

Band warm up #2

Seated band rows

Banded lunge with rotation (R/L)

Banded thrusters

Dynamic walk

Bicycles

Banded diagonal wood chops (anchor to one foot and rotate up and away)

Walking lunge with Sampson

WOD

5 rounds of:

800m run/ run 3:30 minutes

100 DU or 250 single unders

15 burpees

Yeti

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

WOD

(In a weight vest)

3-6-9-12 pull ups

6-9-12-15 push ups

12-15-18-21 squat jumps