Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m x2

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

NOTE- load must be as heavy as possible 

Buy in:

6 minutes of:

C&J

*2 minute rest period

Game:

6 minutes of:

Squat cleans

*2 minute rest period

Cash out:

6 minutes of:

Deadlifts

*2 minute rest period

Bonus

6 minutes of:

C&J

Bowen

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

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*

Partner WOD

Complete the following in a ping pong fashion for time:

Jump rope 20-15-10-20-15-10-20-15-10-20-15-10

Burpee 2-4-6-2-4-6-2-4-6-2-4-6