2023-07-25 WoD

WARM
400m run
std warmup

3 rounds
30s row
20 SU
inchworms

MAIN

A. Strength. 4 rounds, not for time
{
10 banded lat pulldowns
30s row (high damper)
20s bar hang (mixing up grip)
}

B. 20min AMRAP (5 rounds)
{
Min 1: 5 strict chinups + 30 DU
Min 2: 20 abmat situps (feet anchored)
Min 3: 18 cal row
Min 4: rest
}