WOD

"Heavy Fran" 
15-12-9 reps for time, or not:
Thruster, 135/95 
Weighted Pull-up, 45/30

Or as a 2-person team...
"Heavy Fran" 
15-12-9 reps for time of:
Thruster, 135/95 
Weighted Pull-up, 45/30

Two people working at the same time. All movements are synchronized at the top of the repetition.

*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 an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

10 Rounds, not for time:
1000m Air Bike
50m Farmer's Carry
50 Double-unders
5 Dragonflies

*You choose load to carry.

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

"Kelly"
5 Rounds for time of:
400m run
30 Box Jumps 24"/20"
30 Wall Ball Shots, 20/14

*Compare to 02.25.2023

*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 an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

"Ingrid"
10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

Or, as a 2-person team...
2 Rounds for time of:
Partner "A"
15 Power Snatches, 135/95
15 Bar-over Burpees
Partner "B"
15 Power Snatches, 135/95
15 Bar-over Burpees

*Compare to 11.20.2023

*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 an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!