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!

4 Rounds, not for time of:
8 Ring Muscle-ups
40 sec Plank Hold, R-side
1 Min Jump Rope, any style
40 sec Plank Hold, L-side
1 Min Jump Rope, any style

*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!

For time, or not:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

*Compare to 07.01.2023
*No rack, unless necessary

Or as a 2-person team,
For time, or not:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

*This is done with 2 barbells & both people working at the same time. Each person must be synchronized at the top of the deadlift, at the bottom of the front squat, & at the bottom...

10 down to 1 reps for time, or not:
Push Press, 60% 1RM
Box Jumps
Strict Toes-to-bar

*300m run after each set of T2B
*No rack unless necessary.
*You choose box height.

*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!