WOD

3 Rounds for time (or not) of:
100 Single-unders
25 Wallball Shots, 20/14
7 Front Squat, 55% of 1RM

Or, as a 2-person team...
For time (or not):
600 Single-unders
150 Wallball Shots, 20/14
42 Front Squat, 55% of 1RM

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

EMOM 30 minutes of:
1 Power Snatch

*Compare to 11.18.2019

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

2 Rounds for time of:
25 Chest-to-bar pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24"/20"

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

For time:
15 Dumbbell Thrusters
200m Shuttle Sprint (50x4)
12 Dumbbell Thrusters
200m Shuttle Sprint (50x4)
9 Dumbbell Thrusters
200m Shuttle Sprint (50x4)

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

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