2026-07-24 WoD

WARM

2x
{
1min row
10 AirSquat
10 PVC passthrough
10 PVC OHSquat
}
1x
{
5 FrontSquat 45#
3 Pullups
}

MAIN

A. 8 min EMOM
{
even: 3 strict pullups
odd: 5 FrontSquat
}
95#, 115#, 135#, 155#

B. 20 min AMRAP
{
3 block run (round 4 I just did 90sec airdyne)
6 strict pullups (rx was 12)
20 BackSquat 135# (Rx was FrontSquat)
}
3 full rounds + 14 reps