Warm Up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

Partner WOD

20 minute Tag

10 mountain climbers

4 burpee suit jumps

30 second SPRINT

Big Sexy

5 rounds for time of:
6 deadlifts 315/m 205/w
6 burpees
5 cleans 225/n 155/w
5 chest-to-bar pull-ups
4 thrusters 155/m 105/w
4 muscle-ups

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

1. Lateral jumps

2. Skater jumps

3. Mountain climber

4. High knees

5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. Heel walk

2. Toe walks

3. Dynamic walk

4. Toy soldiers

WOD

3 rounds of:

12 push ups

12 super rocks

12 crab toe touches

12 hollow rocks

12 jump lunges

Warm Up 

SB warm up #2

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Walking knee hugs

3. Deadlifts

4. Dynamic walk

5. Ground  to shoulder

6. Toy soldiers

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

4 rounds AFAP

7 SB devils press

21 single unders (jump rope)

*3 minute rest period

Game:

5 rounds AFAP

7 ground to shoulder

7 burpees

*3 minute rest period

Cash out:

6 rounds AFAP

10 deadlifts

30 second SPRINT!

Bonus

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