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WOD

Arm & Hammer CL BIKE Pull (Time)

“Arm & Hammer”

Buy-In: 15 Clusters

3 Rounds:

21/15 Calorie Assault Bike/Row/Ski

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters

Basics -15# Cluster, 15 Cal Row, Jumping PU or Ring Rows

RX-115/75# Chin over bar Pull Ups

RX+-135/95#

50-59-75/55#, Jumping PU

60+-55/45# Ring Rows

CORE CONDITIONING

RR ME LSIT (Time)

3 Giant Sets:

7 Renegade Rows Video

Max Effort Ring L-Sit Video

*Rest 2 Minutes Between Sets*

Basics- 10/8# Hanging KR Hold

RX- 35/20#

RX+ – 50/35#

M1- 20/15# Hanging KR Hold

15/10# Hanging KR Hold