Linchpin Test 12

Warm-up:

Lunge 200m
Run 800m
1-5 Pull-up Ladder x2
20 Push-ups

Mobility:

3 Way Shoulder Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Linchpin Test 12

Run 400m
15 Clean & Jerks 135/95 lbs
3 Rope Climbs
Run 400m
12 Clean & Jerks 135/95 lbs
2 Rope Climbs
Run 400m
9 Clean & Jerks 135/95 lbs
1 Rope Climb

For time.
Training Time: 12 - 15 Minutes

Auxiliary Work:

Single Arm Dumbbell Row 3x15

Greg KeeterComment