WOD

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 08.09.2023
Listen to Linchpin Conversations #140 regarding Rest Periods

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4-5-6-7-8 reps for time, or not:
Squat Clean Thruster, 135/95
Bar Muscle-ups

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REST DAY!
Get out of the gym.

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10 Intervals of:
1 Legless Rope Climb, 15 ft.
250m Row

*2 min rest between intervals
*Rope climbs begin seated on floor.

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EMOM 30 min of:
1 Hang Squat Snatch

*3 second pause at bottom
*Compare to 10.18.2023

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