WOD

2010 NW Regional Event 1
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com

4 Rounds for time of:
25 Dumbbell Deadlifts
12 Dumbbell Front Squats
12 Dumbbell Push Press
10 Weighted Pull-ups

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Use 1 dumbbell for pull-ups

Or, as a 2-person team,
2 Rounds for time of:
100 Dumbbell Deadlifts
48 Dumbbell Front Squats
48 Dumbbell Push Press
40 Weighted Pull-ups

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Use 1 dumbbell for pull-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only...

5 Intervals, each for time of:
60 Double-unders
15 Push-ups, hand-release
10m Handstand Walk

*Rest 2 minutes between each

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com