CrossFit South Bend

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A.

2-3 Rounds
5Rt/Lt Single Arm KB RDL
45-60 sec Spiderman + Hamstring Stretch
45-60 sec Jimmy Buffet
30-45 sec Deadbug

B.

Deadlift 1RM

Note:

We would rather see a Technical 1RM as apposed to a Limit 1RM with crappy form. If you can’t fix something at a lighter weight chances are it won’t be any better with more weight

C.

8 Rounds

20 seconds max reps Ball Slams 40/30

10 seconds rest

20 seconds Ring Rows

10 seconds rest

Score Ball Slams and Ring Rows separately

POST OLD DEADLIFT, NEW DEADLIFT, AND WOD SCORE TO COMMENTS!