WOD

For time:
6 x 400m Run

*Rest as needed
*Compare to 07.23.2021

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REST DAY!
Get out of the gym.

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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

Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

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3 Rounds for time, or not:
21 Calories, Air Bike
15 Chest-to-bar Pull-ups
9 Front Squats, bodyweight

*Or use 50-60% 1RM

*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!