WOD

"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

*Compare to 10.06.2021

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3 Rounds for time of:
12 Push Press, 60% 1RM
12 Toes-to-bar
15/10 Calories, Air Bike

3 Rounds for time of:
9 Push Press, 60% 1RM
9 Toes-to-bar
12/8 Calories, Air Bike

*Rest 3 minutes between each.

*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!

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Click the link below to...

For time:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155

*Compare to 05.19.2020

*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 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…
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"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