Wedding WOD

A. 5 rounds for time of: Run 400m or swim 200m 10 burpees 10 sit-ups Rest 5 minutes Run 1 mile for time or swim 800m for time

A. 3 rounds not for time of: 10 chest to bar pull-ups – figure out what’s most effective for stringing these together (kipping or butterfly) 10 pistol squats 30 second l-sits B. 3 rounds for time of: 20 foot handstand walk 30 air squats 10 ground to overhead @95/65 Let me know your results.

A. 5 rounds for time of: 20m handstand walking 20 pistol squats Run 400m B. Mobilize

A. 3 rounds not for time of: 15 push-ups 20 sqauts 15m handstand walking B. For time: Lunge 400m At the top of every min, 5 push-ups

A. Work to 90% of your 1RM front squat B. Deadlifts 3×75%, 2×80%, 1×90%, 1×90% C. For time: 15 deadlifts @275 20 box jumps 40 double unders Run 400m 15 deadlifts 20 box jumps 40 double unders Run 400m

A. 3 rounds not for time of: 3-6 muscle ups (bar or rings) 6 candlesticks 30 second l-sits B. 6 sets of snatch pulls @105% of 1RM *use straps if you have them. C. 3 rounds for time of: Row 500m 10 handstand push-ups 15 ring dips