WOD

For time:
4 Mile Run

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com

3 Intervals, each for time of:
15 Dumbbell Thrusters
15 Chest-to-bar Pull-ups
30/20 Calorie Row

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Fully recover between each

Or, as a 2-person team
3 Rounds of...
For time, Partner A:
15 Dumbbell Thrusters
15 Chest-to-bar Pull-ups
30/20 Calorie Row
For time, Partner B:
15 Dumbbell Thrusters
15 Chest-to-bar Pull-ups
30/20 Calorie Row

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

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only...

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com

Deadlift
15-12-9

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com

7 Rounds for time of:
7 Handstand Push-ups, strict
6 Knees-to-elbows
5 Hang Power Cleans, 55% or 1RM

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at Info@CrossFitLinchpin.com