* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product!

WOD:

1) Deadlift (10-8-6-4-2): 1 set Every 3:00

Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit.

2) Good Morning: 10 reps Every 1:30 x 4 sets

This should be on a running clock as a continuation of your Deadlifts starting at 15:00 on the clock. Start at a light weight, build as deemed fit.

3) 7 minute AMRAP:

10 Ball Slams 40/30

10 Ring Rows

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE