1/14 Thursday

Warm-Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

8 DB snatch

6 Burpees

*3 minute rest period

Game:

5 minute AMRAP

20 Double unders/ 40 Jump rope skips

5 Devils press

*3 minute rest period

Cash out:

5 minute AMRAP

5 mountain climber complex

(3 mountain climber + stand up)

5 Squat cleans