10/17 Monday

Warm Up 

Jump rope warm up

2x

30:30

  1. Singles

  2. Side straddles

  3. Split jumps/ scissors

  4. Skier jumps

  5. March

  6. Single foot double jumps (right 1,2 – left 1,2)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

100m shuttle run

5 burpees

*2 minute rest period

Game:

6 minutes of:

100m shuttle run

10 mountain climbers

*2 minute rest period

Cash out:

6 minutes of:

100m shuttle run

30 single unders/ 15 DU (jump rope)

*2 minute rest period

Bonus

6 minutes of:

6 minutes of:

100m shuttle run

5 burpees

Ray Traitz