WOD

"Jackie"
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

5 Rounds for time of:
75 Double-unders
15 Kettlebell Swings, 70/53

3 Rounds for time of:
25 GHD Sit-ups
15 Ring Dips
12 Deadlifts, 275/185

*Rest 5 minutes between workouts.

For a Dumbbell only version…

For time:
1000m Row
25 L-arm DB Thrusters, 50/35
25 R-arm DB Thrusters, 50/35
30 Pull-ups

5 Rounds for time of:
75 Double-unders
15 DB Swings, 50/35

3 Rounds for time of:
25 GHD Sit-ups
15 Ring Dips
33 DB Deadlifts, 50's/35's

*Rest 5 minutes between...

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

EMOM 30
1 Hang Squat Snatch

*3 second pause at bottom
*Compare to 07.31.2021

*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

"Cameron"
For time, or not:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallballs "2-fer-1s", 20/14
50 Sit-ups
5 Rope Climbs, 15 ft.

*Compare to 02.27.2021

Or, as a 2-person team...
For time, or not:
100 Walking lunge steps
50 Chest to bar pull-ups
100 Box jumps, 24 inch box
50 Triple-unders
100 Back extensions
50 Ring dips
100 Knees to elbows
50 Wallballs "2-fer-1s", 20/14
100 Sit-ups
10 Rope Climbs, 15 ft.

*Only one...

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