CrossFit South Bend

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5 Rounds, Teams of 3

1 Min Max 20yd Prowler Push 135lbs

30 Sec Rest

1 Min Max Sledge Hammer Strikes

30 Sec Rest

1 Min Max Russian Kettlebell Swings

30 Sec Rest

[/text_output][accordion][accordion_item title=”Notes”]Notes: Only on person can work at a time. score will be total repetitions for each movement.

Prowler Push: Alternate however you would like, score is counted when you pass each 20 yard mark

Sledgehammer Strikes: Alternate arms however you’d like

Kettlebell Swings: Go heavy on the KB Swings[/accordion_item][accordion_item title=”Educational Material For the Wod”]Prowler Pushes – Technique Wod

Sledgehammer swing technique – unfortunately, all of the videos online are crap. So until I get around to making one, just wait for technique stuff in class

Kettlebell Swing: I know he is obnoxious, but if you ever want to watch some good stuff on kettle bell work, google Jeff Martone. here is the

Basic Kettlebell Swing[/accordion_item][/accordion][/vc_column][/vc_row]