WOD

For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.
*Compare to 01.31.2020

*Want a 14-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!

3 Rounds for time of:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95
Partner "B"
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95

*Want a 14-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!

7 Rounds, not for time of:
3 Overhead Squats, 75% of 1RM
9 Pull-ups, strict

*Compare to 12.16.2019

*Want a 14-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 14-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:
5 x 500m row

*Compare to 09.13.2019

*Want a 14-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!