WOD

Amrap 3 minutes of:
10 Box Jumps, 20"
10 Pull-ups

Rest 3 minutes, then...

Amrap 3 minutes of:
5 Box Jumps, 20"
5 Pull-ups

Or as a 2-person team,
Amrap 3 minutes of:
10 Box Jumps, 20"
10 Pull-ups

Rest 3 minutes, then...

Amrap 3 minutes of:
5 Box Jumps, 20"
5 Pull-ups

*This is done with 2 boxes & 2 pull-up bars. Both people...

CHECKPOINT ALPHA
"Broken Frog"
Bench Press 1RM

Rest as needed, then...

4 Rounds for time of:
500m Row
12 Bench Press, 155/95

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REST DAY!
Get out of the gym.

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E3MOM x 30 minutes of:
3 Overhead Squats

Optional:
50 Strict Pull-ups
Ideally chest-to-bar, supinated grip.
However, any style of pull-up will do the trick.
50 total after the lifting, or 5 after each set of OHS

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For time:
10 x 125m Row

*Rest as needed
Listen to Linchpin Conversations #140 regarding Rest Periods
*Compare to 11.11.2023

*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!