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

Or, as a 2-person team...
7 Rounds for time of:
Partner "A"
200m Shuttle Run (50m x 4)
10 Devil Press
Partner "B"
200m Shuttle Run (50m x 4)
10 Devil Press

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

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

5 Intervals, each for time of:
15 GHD Sit-ups
10 Push Jerks, 60% 1RM
20/15 Calories, Air Bike

1:3 work to rest ratio

*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!

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!

EMOM 30 minutes of:
1 Power Snatch

*Compare to 10.07.2020

*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!