WOD

REST DAY!

Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
50 Double-unders
15 Dumbbell Push Press
15m Dumbbell Walking Lunge
400m run
15m Dumbbell Walking Lunge
15 Dumbbell Push Press
50 Double-unders

*Rest 3 minutes & repeat.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
Or use a 115/75 barbell

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be...

For time:
1 Mile run

Immediately into:

4 Rounds for time of:
25 Push-ups
15 Hang Power Cleans, 95/65
15 V-ups

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment 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 workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time (or not) of:
18/12 Calories, Air Bike
15 Chest-to-bar pull-ups
12 Overhead Squats, 50% 1RM

Or, as a 2-person team...
3 Rounds for time (or not) of:
Partner "A"
12 Overhead Squats, 50% 1RM
15 Chest-to-bar pull-ups
18/12 Calories, Air Bike
Partner "B"
12 Overhead Squats, 50% 1RM
15 Chest-to-bar pull-ups
18/12 Calories, Air Bike

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment...