WOD

For time:
5 x 500m Row

*Compare to 07.30.2021

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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

21-15-9 reps for time of:
Devil's Press
Knees-to-elbows

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

No dumbbells?...
For time:
21 Bar-Facing Burpees
14 Clean & Jerks, 95/65
21 Knees-to-elbows
15 Bar-Facing Burpees
10 Clean & Jerks, 95/65
15 Knees-to-elbows
9 Bar-Facing Burpees
6 Clean & Jerks, 95/65
9 Knees-to-elbows

*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!

5 Rounds for time, or not:
400m Run
10 Overhead Squats, 50% 1RM

*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

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!

"Grace"
For time:
30 Clean & Jerks, 135/95

*Compare to 07.10.2020

Or, as a 2-person team...
For time:
60 Clean & Jerks, 135/95

*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!