THURSDAY - 03-09-20



5 Rounds
6 Burpees
12 Deadlifts

Rest 2 Min before Part 2


5 Rounds
6 Burpees
12 Bent Over Row

SCORE: Total Time including the 2 min rest between parts 1 & 2.

For this WOD you will you will complete 5 rounds of 6 Burpees and 12 Deadlifts you will then rest 2 minutes before completing 5 rounds of 6 Burpees and 12 Bent Over Rows. 

For the b
urpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. 

Using a heavy Kettlebell or Barbell perform 10 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.

Bent over rows, hinge at the hip with your back flat. Hold the KB’s in each hand and let them hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weights to your rib cage with your elbows going back. Smooth and Controlled rows focusing on form.



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