WOD

3 Rounds for time of:
200m Run
10m Dumbbell Lunge
5 Ring Muscle-ups
200m Run
10 Dumbbell Thrusters
5 Ring Muscle-ups

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 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!

Clean & Jerk
4-4-4-4-4

*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, 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 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:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing

Compare to 08.26.2020

*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, 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 Intervals, each for time of:
10 Overhead Squats, 65% 1RM
1000m row

*Rest 3 minutes between each

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
10 Overhead Squats, 65% 1RM
1000m row
Partner "B"
10 Overhead Squats, 65% 1RM
1000m row

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