Warm Up 

Dumbbell complex warm-up #3

3x 

1. Single leg deadlifts

2. Alt press 

3. Alt bent over row

4. Reverse lunge + rotation

5. Windmill (3 on each side)

6. TGU (3 on each side)

Partner WOD

25-minute partner ping pong

5 devils press

6 DB snatches L

5 DB thrusters

6 DB snatches R

Glen

For time:

135 pound Clean and jerk, 30 reps

Run 1 mile

15-foot Rope climb, 10 ascents

Run 1 mile

100 Burpees 

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. 

He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

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. Inchworm with push-up 10m 

7. Band walks (Lateral)

8. Shuttle runs 50m x2

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 burpees

6 prisoner step ups

*2-minute rest period

Game:

6 minutes of:

5 reps, 5 mountain climber stand up

20 DU or 20 single unders (jump rope)

*2-minute rest period

Cash-out:

6 minutes of:

3 burpee box jump or step up

15 banded SDHP

*2-minute rest period

Bonus

6 minutes of:

5 burpees

6 prisoner step ups

Warm Up 

Aerobic warm-up #1

3 consecutive rounds

30 seconds no break

1. Lateral jumps

2. Skater jumps

3. Mountain climber

4. High knees

5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. Heel walk

2. Toe walks

3. Dynamic walk

4. Toy soldiers

Partner WOD

20-minute ping pong

2x 20ft bear crawl

2x 7 dips

2x 5 SB ground to OH