WOD

Deadlift
1-1-1-1-1-1-1

*Compare to 07.12.2022

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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!

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

3 Rounds for time, or not:
400m Run
15 Bench Press, 135/95
15 Knees-to-elbows

Or as a 2-person team,
For time:
1200m Run
90 Bench Press, 135/95
90 Knees-to-elbows

*Both athletes must run the 1200m together. After the run the athletes must complete 90 reps of bench press, breaking up the sets between the athletes as they choose. Once all bench press reps are complete the athlete perform 90 K2E in the same manner. During the bench press & K2E only one athlete may be working at a time.

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

Joe Mills 20/20 Workout 

For the Squat Snatch:
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg

5 Rounds for time of:
15 GHD Sit-ups
12/8 Calories, Air Bike
9 Chest-to-bar pull-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!

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