WOD

For time, or not:
100/70 Calories, Air Bike
100 sit-ups
10 Rope Climbs, 15 ft.
50/35 Calories, Air Bike
50 sit-ups
5 Rope Climbs, 15 ft.

Or, as a 2-person team...
For time, or not:
200/140 Calories, Air Bike
200 sit-ups
20 Rope Climbs, 15 ft.
100/70 Calories, Air Bike
100 sit-ups
10 Rope Climbs, 15 ft.

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"Ellen"
3 rounds for time of:
20 burpees
21 DB Power Snatches, 50/35
12 DB Thrusters, 50's/35's

*Courtesy of CrossFit

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REST DAY!

Get out of the gym.

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For time:
3 x 1000m Row

*Rest as needed.
*Compare to 07.22.2020

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3 Rounds for time of:
200m Shuttle Run (50x4)
9 Box Jumps, 24"/20"
9 Hang Power Snatch, 115/75
3 Ring Muscle-ups
200m Shuttle Run (50x4)
9 Box Jumps, 24"/20"
9 Power Cleans, 115/75
3 Ring Muscle-ups

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!