WOD

Checkpoint Golf

21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories, Air Bike

Women's calories 15-11-6

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3 Intervals, each for time of:
60 Air Squats
20 L-sit Pull-ups
1 Mile Run

*Rest as needed between each.
*Compare to 09.29.2025 for 3x1 mile.
*Listen to Linchpin Conversations #140 regarding Rest Periods

Or, as a 2-person team...

For time:
360 Air Squats
120 L-sit Pull-ups
3 Mile Run

*Divide up the work in any manner you choose. The air squats & pull-ups have only 1 person working at a time. The running must be done as a 2-person team.

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E2MOM for 20 min:
2 Power Snatch

*Compare to 07.11.2025

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REST DAY!
Get out of the gym.

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For time:
5 x 500m row

*Rest as needed.
*Compare to 08.04.2025

*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, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!