WOD

Back Squat
1-1-1-1-1-1-1

*Compare to 10.18.2019

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com

"Jackie"
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

*Compare to 09.20.2019

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com

Not for time:
200 Double-unders
75 V-ups
50m Handstand Walk

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com

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

Tempo
10,1,X,1

Tempo
Eccentric (descent): 10 seconds
Pause (bottom): 1 second
Concentric (ascend): Explode up
Pause (top): 1 second

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com