WOD

REST DAY!
Get out of the gym.

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Not for time.
4 Sets of:
8-12 reps Bulgarian Split Squats, R-leg
8-12 reps Bulgarian Split Squats, L-leg

AMRAP 10 min of:
Turkish Get-ups

5 Rounds, not for time of:
20 GHD Sit-ups
5 Bar Muscle-ups

Amrap 2 min of:
Calories, Air Bike

*Split Squats & TGU's you choose load. On TGU's alternate arms each rep.

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

*Compare to 07.19.2023
*Optional: After each set of deadlifts do 3 wall walks, or, after all deadlifts are complete do 20 wall walks. 

*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!

Linchpin Test 5
For time:
20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155

*Compare to 10.29.2022

*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!