WOD

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

21-15-9 reps for time, or not:
200m Shuttle Run (50x4)
Dumbbell Push Press, 50's/35's
Ring Dips
Toes-to-bar

*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:
48 Wallball Shots, 20/14
24 Pull-ups
12 Overhead Squats, 65% 1RM

For time:
40 Wallball Shots, 20/14
20 Pull-ups
10 Overhead Squats, 65% 1RM

For time:
36 Wallballs, 20/14
18 Pull-ups
9 Overhead Squats, 65% 1RM

*Rest 5 minutes between each


Or, as a 2-person team...
Rounds for time of:
Partner "A"
40 Wallball Shots, 20/14
20 Pull-ups
10 Overhead Squats, 65% 1RM
Partner "B"
40 Wallball Shots, 20/14
20 Pull-ups
10 Overhead Squats, 65% 1RM

*Want a 30-day free trial of the Linchpin Private Track? Get full access to...

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

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

*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...