Wedding WOD

A. Build to a heavy snatch B. Build to a heavy clean and jerk C. Team WOD (2 people) Run 400 with 20/14# med ball 50 burpees over med ball 40 handstand push-ups 30 pull-ups 20 pistol squats 10 wall climbs 50 wall balls Run 400m with med ball Remember to Have Fun!

A. Deadlift 5 sets of 5 reps – hold that flat back position. Keep good form. B. 3 rounds for time of: 10 handstand push-ups 10 pull-ups (C2B) C. 2 rounds for time of: Row 500m 15m handstand walking Keep Great Form

A. 3 rounds not for time of: 30-45 second l-sits 3-5 muscle ups 10m’s of handstand walking B. 4 rounds for time of: 15 pull-ups 10 toes to bar Run 400m Keep Moving

A. Bench press 5 sets of 5 reps B. Shoulder press 5 sets of 5 reps C. 3 rounds of: 5 wall climbs 10 pistol squats 15 pushups Get Strong!

A. 15 mins to work to a heavy front squat B. Max reps at 80% of todays max squat C. 3 rounds for time of: Row 1000m 20 burpees over rower *Sorry for the delay, it was my birthday. 🙂