WOD

EMOM 30 minutes of:
1 Squat Snatch

*Compare to 12.18.2023

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5 Rounds, not for time of:
200m Shuttle Run (50m x 4)
100 Single-unders
2 Legless Rope Climbs, 15 ft.
1 Minute Side Plank Hold

*1 min plank hold is 30 seconds each side.
*Rope climbs begin seated on floor.

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REST DAY!
Get out of the gym.

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CHECKPOINT BRAVO
"Swamp Donkey"

Deadlift 1RM

Rest as needed, then...

For time:
40 Deadlifts, 225/155
50 ft R-arm Overhead Lunge
50 ft L-arm Overhead Lunge

Overhead Lunge: 
Men: one 53-lb. kettlebell
Women: one 35-lb. kettlebell

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2 Rounds for time, or not:
800m run
20 Pull-ups
800m Run
20 Toes-to-bar

*Compare to 01.12.2024

Or, as a 2-person team..
2 Rounds for time, or not:
800m run
20 Pull-ups
800m Run
20 Toes-to-bar

*Both people are working at the same time. Each person must be synchronized at the top of the pull-up, the toes-to-bar & must run together.*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory...