WOD

EMOM 24 minutes of:
Min 1: Burpees
Min 2: Rest
Min 3: Hollow Rocks
Min 4: Rest
Min 5: Calories, Air Bike
Min 6: Rest

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3 intervals, each for time of:
50 Double-unders
30 Wallball Shots, 20/14
10 Clean & Jerks, 165/115

1:1 to 1:2 Work-to-Rest ratio
*Or use 60% of 1RM
*Compare to 02.25.2022


Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
50 Double-unders
30 Wallball Shots, 20/14
10 Clean & Jerks, 165/115
Partner "B"
50 Double-unders
30 Wallball Shots, 20/14
10 Clean & Jerks, 165/115

*Want a 30-day free trial...

4 Rounds for time of:
400m Run
3 Rope Climbs, 15 ft. (with legs)
20 GHD Sit-ups
10 Ring Dips

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REST DAY!
Get out of the gym.

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For time:
10 x 125m Row

*Rest as needed
Listen to Linchpin Conversations #140 regarding Rest Periods
*Compare to 02.17.2023

*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, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!