WOD

REST DAY!

Get out of the gym.

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"SQT"
3 Rounds for time of:
10 Ground to Overhead, 95/65
200m Shuttle Sprint (50x4)

*Compare to 07.27.2024

*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!

For time, or not
50 Wall Ball Shots, 20/14
5 Rope Climbs, 15 ft.
40 Wall Ball Shots, 20/14
4 Rope Climbs, 15 ft.
30 Wall Ball Shots, 20/14
3 Rope Climbs, 15 ft.
20 Wall Ball Shots, 20/14
2 Rope Climbs, 15 ft.
10 Wall Ball Shots, 20/14
1 Rope Climbs, 15 ft.

Or as a 2-person team,
For time, or not:
300 Wall Ball Shots, 20/14
30 Rope Climbs, 15 ft.

*Only 1 person working at a time

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled...

CHECKPOINT ALPHA
"Broken Frog"

Bench Press 1RM

Rest as needed, then...

4 Rounds for time of:
500m Row
12 Bench Press, 155/95

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 07.01.2024

*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!

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!