WOD

5 Rounds for time:
50m Walking Lunge
15 Dumbbell Bench Press, 50’s/35’s
10 Chest-to-bar Pull-ups

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REST DAY!
Get out of the gym.

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For time:
6 x 400m Run

*Rest as needed
*Compare to 05.05.2025

*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!

"Heavy Fran" 
15-12-9 reps for time, or not:
Thruster, 135/95 
Weighted Pull-up, 45/30

Or as a 2-person team...
"Heavy Fran" 
15-12-9 reps for time of:
Thruster, 135/95 
Weighted Pull-up, 45/30

Two people working at the same time. All movements are synchronized at the top of the repetition.

*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!

10 Rounds, not for time:
1000m Air Bike
50m Farmer's Carry
50 Double-unders
5 Dragonflies

*You choose load to carry.

*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!