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!

3 Rounds for time of:
100 Double-unders
750m Row
30 GHD sit-ups
100m Farmer's Carry

You choose dumbbell loading. The goal is to make the carry heavy if possible. 

Or, as a 2-person team...

3 Rounds for time:
Partner "A"
100 Double-unders
100m Farmer's Carry
30 GHD sit-ups
750m Row
Partner "B"
100 Double-unders
100m Farmer's Carry
30 GHD sit-ups
750m Row

*Want a 30-day free trial of...

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 08.09.2023
Listen to Linchpin Conversations #140 regarding Rest Periods

*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!

4-5-6-7-8 reps for time, or not:
Squat Clean Thruster, 135/95
Bar Muscle-ups

*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!