2026-07-14 WoD

WARM

200m run
1 min airdyne
std warmup

MAIN

A. 20min AMRAP
{
21 box step-over 20" (scaled from box jumps)
15 banded pullups (scaled from pullups)
1 30s HSHold (scaled from 9 HSPU)
}
5 rounds even

B. 3 rounds, not for time
{
10 /side external shoulder rotation with band
10 /side internal shoulder rotation with band
15s static ring hold
}