SATURDAY - 25-07-20

METCON FOR TIME 

3 Rounds

14 KB Deadlifts
21 Goblet Squats 

Then Rest 1 Min

3 Rounds
10 KB Deadlifts
15 Goblet Squats

Then Rest 1 Min

3 Rounds
6 KB Deadlifts
9 Goblet Squats

Score: Total Time 

For this WOD you will complete 3 Rounds of 14 KB deadlifts and 21 Goblet Squats, rest 1 Minute, then 3 Rounds of 10 KB deadlifts and 15 Goblet Squats then rest 1 Minute and complete a final 3 Rounds of 6 KB deadlifts and 9 Goblet Squats. 

Using a heavy Kettlebell or 2 lighter Dumbbells or the Barbell perform the 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 Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and tighten your belly.  Reach your butt back and down.  Keep your heels down as you drive your knees out.  Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up!  Drive through your heels to stand!

ENJOY!