WOD

REST DAY!
Get out of the gym.

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3 Rounds for time of:
1200m, Air Bike
60 Air Squats
30 Russian Kettlebell Swings, 53/35
20 Ring Rows

*Start & finish with a 1:00 L-sit
*Make the Ring Rows difficult

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Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 07.29.2023

*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!

4 Rounds, each for time of:
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"

*1:1 to 1:2 work-to-rest ratio between rounds.
*Compare to 03.04.2023

Or, as a 2-person team...

4 Rounds for time:
Partner "A"
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"
Partner "B"
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"

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

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!