WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.
Compare to 04.09.2022

Or as a 2-person team,
For time:
200 Pull-ups
300 Push-ups
400 Sit-ups
500 Squats

*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!

Power Clean & Jerk
1-1-1-1-1-1-1

*Compare to 12.05.2022

*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!

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 02.01.2023
Listen to Linchpin Conversations #140 regarding Rest Periods

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

In a 15-minute window:
200m Shuttle Run 
10 Box Jumps, 24"/20"
2 Back Squats, 225/155
200m Shuttle Run 
10 Box Jumps, 24"/20"
4 Back Squats, 225/155
200m Shuttle Run 
10 Box Jumps, 24"/20"
6 Back Squats, 225/155
Etc, etc, etc...

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1