WOD

For 30 minutes:
Run, bike or row

*Compare to 06.03.2020

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3 Intervals, each for time of:
55 Double-unders
25 Wallball Shots, 20/14
15 Knees-to-elbows
15 Deadlifts, 50% 1RM
500m row

*Rest 3 minutes between each

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
55 Double-unders
25 Wallball Shots, 20/14
15 Deadlifts, 50% 1RM
500m row
Partner "B"
55 Double-unders
25 Wallball Shots, 20/14
15 Deadlifts, 50% 1RM
500m 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 and...

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

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REST DAY!

Get out of the gym.

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Not for time:
40 Pull-ups, strict
30 Squat Snatch, 55-65% of 1RM
20 Deadlifts, 70% of 1RM

*Compare to 10.24.2020

*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!