WOD Wed Feb 5

7am Row Conditioning

2 Rounds: 18 Min on, 5 Min off
Change of focus in technique

Work

“Arm & Hammer”

For Time:
Buy-In: 15 Clusters @ 135/95

3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters @ 135/95

CompTrain

Beast Builder Benchmark

AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes
___________________
3 "Macho Man" Complexes @ 115/85
3 "Macho Man" Complexes @ 135/95
3 "Macho Man" Complexes @ 155/105
3 "Macho Man" Complexes @ 185/125
3 "Macho Man" Complexes @ 205/145
Max "Macho Man" Complexes @ 225/155

THEN

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit

Rest 2 Minutes Between Sets