WOD

3 Rounds for time or not:
1200m Run
9 Ring Muscle-ups
60m Walking Lunge

*You choose load.
Recommend light or no load.

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

2008 CFG Workout B
5 Rounds for time:
5 Deadlifts, 275/185
10 Burpees

*Compare to 08.28.2024

Or as a 2-person team,

2008 CFG Workout B
5 Rounds for time, or not:
5 Deadlifts, 275/185
10 Burpees

*All movements are synchronized at the top. Both people work at the same time & run together.

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through...

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 12.11.2024
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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds for time, or not:
1 Legless Rope Climbs, 15 ft.
9 Power Clean & Jerks, 115/75

*Rope climbs begin seated on the floor. Legs may be used on descent.

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!