MONDAY 30-03-20



7 KB/DB Deadlift

1 Burpee

7 KB/DB Deadlift

2 Burpees

7 KB/DB Deadlift

3 Burpees

7KB/DB Deadlift

4 Burpees

7KB/DB Deadlift

5 Burpees

Keep going until....

7 KB/DB Deadlift

10 Burpees

Using a heavy Kettlebell or 2 lighter Dumbbells perform 7 deadlifts starting with the bell between your feet, hinge at the hips so your chest is over the bell.  Keep your heels down and bend the knees, pull your chest up keeping your arms straight and long.  Dig your heels into the ground and squeeze your butt keeping your arms straight. Once you are standing fully, hinge the hips and bend the knees to bring the object back to the ground keeping your chest up and back flat throughout the movement.

For the burpees you can either step or jump back, perform a push up and then step or jump the feet back in and perform a jump with a clap above your head.

Burpee Sub:

No push up burpee to the floor/box/bench by just stepping back or jumping back and then stepping or jumping your feet back in with a small jump.

This WOD is for time so start your clock and note the time you complete all 10 rounds.


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  • Sandra on

    6:11 🥵

  • Vicks on

    Re-do 6:03

  • Vicks on


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