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

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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

Over Head Lunge:
Men: one 53-lb. kettlebell
Women: one 35-lb. kettlebell

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 08.03.2024

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REST DAY!

Get out of the gym.

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3 Rounds for time of:
400m Run
3 Rounds of "The Complex"

1 Round of "The Complex" is:
2 Bar Muscle-ups
6 Ring Dips
18 Air Squats

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Joe Mills 20/20 Workout
For the Squat Snatch:
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg
Min. 12...