WOD Thu May 3, 2018

Part 1: Deadlift 4×3

Or as this time to get warmed up for the workout.

Then…

CrossFit

KB Swings
Situps
Hand-Release Pushups

30/20/10

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Or…

BenchFit

Bench Press
Deadlift

20/10/5

Men Option 1: 1x bw bench; 1.25 x bw dead
Women Option 1: .75 bw bench; 1x bw dead

Men Option 2: .75 bw bench; 1x bw dead
Women Option 2: .6 bw bench; .8 bw dead

Reduce weight if necessary.

Then (optional)…

3 laps kb farmer carry

—-

Do both CF and BF if you want, but be aware of impact it will have on your posterior chain and lower back. We don’t often (ever) couple deadlifts and kb swings. If you want to do both, consider using light weight for one or both.