WOD

7 Rounds for time of:
200m Shuttle Run (50m x 4)
10 Devil Press

Men: Two 35-lb. Dumbbells
Women: Two 25-lb. Dumbbells

*Compare to 04.14.2021

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If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

2010 NW Regional Event 1
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders

Or as a 2-person team,
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders

Overhead Squats are synchronized at the bottom of the lift.
Each person must do 50 DU's per round, but synchronization is not required.
*Compare to 07.03.2020

*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...

REST DAY!
Get out of the gym.

*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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

For time:
3 x 1000m Row

*Rest as needed.
*Compare to 08.27.2021

*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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

15 Rounds for time of:
1 Deadlift, 70-80% 1RM
5 Pull-ups, strict
10 Push-ups
15 Air Squats

*Compare to 10.20.2021

*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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1