Wedding WOD

A. Dead lifts Six sets of 5 reps Tempo: 4/1/2/1 B. 10 min AMRAP of: 5 dead lifts @315/225 Row 200m 10 pistol squats (5 each leg) Run 200m Daily Motivation

A. 3 rounds not for time of: 15m handstand walking 3-5 muscle ups 30 second l-sit B. row 1000m 50 kettle bell swings @55/35 30 shoulder to overhead @55/35 DBs 20 toes to bar 10 squat cleans @55/35 DBs Daily Motivations Dan Bailey does 75 handstand pushups

A. 6 sets of: 5 reps squat snatch B. 3 rounds for times of: Row 500m 10 burpees 15 push-ups Rest 5 mins between rounds C. 15 mins to build to a heavy bench press Daily Motivation Coach B talks cleans

A. 20 mins to work to a heavy front squat B. 3 rounds not for time of: 8 strict pull-ups 8 strict toes to bar C. 3 rounds for time of: 10 box jumps @24/20 10 toes to bar 10 pistol squats Daily Motivation Snatching with Coach B

A. 6 sets of: 5 reps squat snatch Rest 2 mins between sets B. 5 rounds for time of: 5 power cleans @135/95 10 pull-ups 15 hspu’s Daily Motivation CrossFit Invictus sets world record at 2012 regionals