WOD

"Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.

Compare to 10.11.2019

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"Cameron"
For time (or not):
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallballs "2-fer-1s", 20/14
50 Sit-ups
5 Rope Climbs, 15 ft.

Hero workout courtesy of CrossFit.com
*Compare to 08.31.2019

*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 workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through...

Squat Clean
1-1-1-1-1-1-1

*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 workouts (dumbbells), 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 workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds for time (or not) of:
15 Kettlebell Swings, 70/53
15 Burpees

*Courtesy of Spealler
*Compare to 12.03.2019

Or, as a 2-person team...
4 Rounds for time (or not) of:
Partner "A"
20 Kettlebell Swings, 70/53
20 Burpees
Partner "B"
20 Kettlebell Swings, 70/53
20 Burpees

*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 workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!