Wedding WOD

A. 2 mins of double unders B. Weighted dips 2-2-2-2-2 C. For time: Run 400m 30 double unders 30 squats Run 400m 30 double unders 30 burpees Run 400 Daily Motivation [youtube http://www.youtube.com/watch?v=yjsiGuU9R3k&w=560&h=315]

A. 3 sets of: 10 pistol squats 10 kipping hspu’s 30 sec L-sit B. 3 rounds for times of: 5 thrusters @105/75 10 overhead squats @105/75 Rest 60 seconds C. 3 rounds for time of: 10 pistol squats 10 hand release push-ups 20 squats

A. 10-15 mins to work up to a 1 RM weighted pull-up B. 15 mins to work up to a heavy 2 rep bench press C. 3 sets of: Max reps pull-ups Rest 60 seconds Max rep push-ups Rest 60 seconds Max reps double unders Rest 60 seconds

A. 10 sets of: 5 snatches @45 – be fast! B. For time: 10 shoulder to overhead @135/95 10 deadlifts @135/95 10 lunges @135/95 8 shoulder to overhead @135/95 8 deadlifts @135/95 8 lunges @135/95 6 shoulder to overhead @135/95 6 deadlifts @135/95 6 lunges @135/95