Roy

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24"/20"

25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Aerobic Warm Up #2

3 consecutive rounds

30 seconds no break

-Prisoner step-ups

-Mountain climbers or sliders

-Flutter kicks

-Pop squats

-Butt kicks

-Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

-Sampson

-Knee hugs

-Dynamic walk

-Walking pigeon

Partner WOD

5x

30:30

Push ups

Dips

TTB/ v ups

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

Warm up 

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

Bear hug squats

Walking knee hugs

Deadlifts

Dynamic walk

Ground  to shoulder

Toy soldiers

WOD

50 SB G2S

1 mile run or 12 minute run **Weight vest or SB

100 walking lunges with vest/ 75 walking lunges with SB

Warm up 

Agility Complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Partner WOD

5x

3x 100m run

3x 20 standing banded row

5x 3 burpees

5x 3 prisoner step ups