WOD

For time:
50 Box Jumps, 24"/20"
18/12 Calories, Air Bike

2 Intervals, each for time:
75 Air Squats
15/10 Calories, Air Bike

3 Intervals, each for time:
15 Pull-ups
12/8 Calories, Air Bike

1:1 to 1:2 Work-to-Rest Ratio

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REST DAY!

Get out of the gym.

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For time:
5k row

*Compare to 12.12.2023

Or as a 2-person team,
5 Rounds for time of:
Partner "A"
1000m Row
Partner "B"
1000m Row

*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!

EMOM 30 minutes of:
1 Squat Snatch

*Compare to 12.18.2023

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5 Rounds, not for time of:
200m Shuttle Run (50m x 4)
100 Single-unders
2 Legless Rope Climbs, 15 ft.
1 Minute Side Plank Hold

*1 min plank hold is 30 seconds each side.
*Rope climbs begin seated on floor.

*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...