WOD

"Jackie"
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

*Compare to 05.01.2023

Or, for time as a 2-person team...

2 Rounds for time:
Partner "A"
500m Row
25 Thrusters, 45/35
15 Pull-ups
Partner "B"
500m Row
25 Thrusters, 45/35
15 Pull-ups

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For time:
10 x 100m Run

*Compare to 05.08.2023

*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!

EMOM 30 minutes of:
1 Squat Snatch

*Compare to 08.14.2023 (Joe Mills)

*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!

For time:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155

*Compare to 06.10.2023

Or, as a 2-person team...
3 Rounds for time:
Partner "A"
12 Back Squats, 225/155
400m Run
Partner "B"
12 Back Squats, 225/155
400m Run

*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,...