WOD

For time:
3 x 1 Mile Run

*Compare to 10.11.2023
*Rest as needed between each.
*Listen to Linchpin Conversations #140 regarding Rest Periods

Optional: After the run accumulate 50 strict chin-ups.

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REST DAY!
Get out of the gym.

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5 Rounds, not for time:
2000m, Air Bike
40 Air Squats
30 Sit-ups
12 Dumbbell Floor Press

*You choose dumbbell load

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3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row

Or, as a 2-person team...

3 Rounds for time:
Partner "A"
15 Chest-to-bar Pull-ups
500m Row
Partner "B"
15 Chest-to-bar Pull-ups
500m Row

*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!

10-8-6-4-2 reps of:
Clean & Jerk

*Full Clean

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