WOD

REST DAY!
Get out of the gym.

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4 Rounds, for time or not:
12 Back Squats, 55% 1RM
2 Min of Jump Rope
12 Chin-ups, strict

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For time:
10 x 125m Row

*Rest as needed

Or, as a 2-person team...

EMOM 40 minutes of:
Min 1: Partner "A" rows for Calories for 30 seconds
Min 2: Rest 
Min 3: Partner "B" rows for Calories for 30 seconds
Min 4: Rest 

Listen to Linchpin Conversations #140 regarding Rest Periods
*Compare to 06.28.2024

*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 one of the most AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and...

Strict "J.T"
21-15-9 reps for time, or not:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

*Compare to 10.08.2024

*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 one of the most AMAZING GLOBAL COMMUNITY on the planet & 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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!