WOD

For time:
50 Wall Ball Shots, 20/14
50 GHD Sit-ups
5 Rope Climbs, 15 ft.
35 Wall Ball Shots, 20/14
35 GHD Sit-ups
3 Rope Climbs, 15 ft.
20 Wall Ball Shots, 20/14
20 GHD Sit-ups
2 Rope Climbs, 15 ft.

Or, as a 2-person team...

For time:
210 Wall Ball Shots, 20/14
210 GHD Sit-ups
20 Rope Climbs, 15 ft.

*Divide the work between the 2-person team as desired. Only 1 person working...

For time:
5 x 500m row

*Compare to 01.18.2023

*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!

"Elizabeth"
21-15-9 reps for time of:
Cleans, 135/95
Ring dips

*Cleans are hang squat cleans.
*Compare to 07.04.2023 for squat cleans

*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!

For time, or not:
5k Run

Or...

For distance:
60 Minute Ruck March
(you choose load)

*Compare to 07.12.2023

*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!