WOD

REST DAY!
Get out of the gym.

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21-15-9 reps for time, or not:
Push Press, 95/65
Chest-to-bar Pull-ups
Calories, Air Bike

Women's Calories: 15-10-5

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
15 Push Press, 95/65
15 Chest-to-bar Pull-ups
15/10 Calories, Air Bike
Partner "B"
15 Push Press, 95/65
15 Chest-to-bar Pull-ups
15/10 Calories, Air Bike

*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,...

Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps

*Compare to 07.14.2023

*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!

For time:
10k Run

*Compare to 05.05.2023

*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!