7/3 Wednesday

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

Partner WOD

πŸŽ°πŸƒπŸ’° Casino Royale πŸ’°πŸƒπŸŽ°

(One work one rest)

Buy in:

7x 

30:30

Pull ups/ ring or TRX rows/ Standing band rows

*2 minute rest period

Game:

7x 

30:30

Plank up downs

*2 minute rest period

Cash out:

7x 

30:30

Bicycles

*2 minute rest period

Bonus

7x 

30:30

Jump lunges

Ray Traitz