WOD

REST DAY!
Get out of the gym.

Rest days are opportunities. Use them to practice gymnastics or lifting technique with a pvc pipe or light barbell. If you want you could warm up your body a bit and then spend 30 minutes stretching. You could take the hour that would normally be spent working out and prepare meals for the rest of the week. Or, you could do my personal favorite......nothing in the gym. I like to give my family a bit of extra focus on days like this, or I will enjoy an hour of personal time...

Deadlift
5-5-5-5-5

*Compare to 04.11.2022

*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!

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

For time, or not:
1.5 mile run

-Rest 5 minutes, then...

3 Rounds for time, or not:
30 V-ups
20 Burpees
10 Ring Muscle-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

4 Rounds for time of:
45 Single-unders
7 Hang Squat Snatch, 95/65
45 Double-unders
7 Hang Squat Snatch, 95/65

Or, as a 2-person team...
4 Rounds for time of:
45 Single-unders
7 Hang Squat Snatch, 95/65
45 Double-unders
7 Hang Squat Snatch, 95/65

*This is done with both people working at the same time. Each person must be synchronized at the top of the jump rope & bottom of the snatch.

*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...

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