WOD

REST DAY!
Get out of the gym.

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For time, or not.
10 down to 1 reps of:
L-sit Pull-up
Shoulder Press

*200m run after each set of Press
*You choose shoulder press load. 50-60% 1RM recommended.

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Back Squat
1-1-1-1-1-1-1

*Compare to 07.30.2024

*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, join an AMAZING GLOBAL COMMUNITY & 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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
2000m Row
1000m Row
500m Row

*Fully recovery between each

*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, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!