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!

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

5 Rounds for time, or not:
5 Bar Muscle-ups
15/10 Calories, Air Bike

-Rest 5:00, then...

5 Rounds for time, or not:
6 Power Snatch, 115/75 
12 Knees-to-elbows
18/12 Calories, Air Bike

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

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!