WOD

5 Rounds for time, or not:
15 Kettlebell Swings, 70/53
15 Burpees

*Courtesy of Spealler
*Compare to 07.04.2020

Or, as a 2-person team...
4 Rounds for time (or not) of:
Partner "A"
20 Kettlebell Swings, 70/53
20 Burpees
Partner "B"
20 Kettlebell Swings, 70/53
20 Burpees

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Front Squat
7-7-7-7

*Compare to 05.12.2018

*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!

"Jerry"
For time:
1 Mile Run
2k Row
1 Mile run

*Compare to 10.28.2020
Hero workout courtesy of CrossFit

*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!

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!

5 Rounds for time of:
2 Rounds of "Cindy"
15 Power Snatch, 75/55

*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!