WOD

In a 45 minute window:
Max Calories, Air Bike

*Compare to 10.31.2023

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10 down to 1 reps for time, or not:
Back Squat, 50% of 1RM

*After each set of squats run 200m & do 20 push-ups

*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 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, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

Hang Power Snatch 
5-5-5-3-3-3-1-1-1

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds not for time:
70 Double-unders
10 Box Step-ups, R-leg
10 Box Step-ups, L-leg
30 Hollow Rocks
3 Rope Climbs, 15 ft.

*You choose box height.
*You choose load.

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!