Warmup

On the 2:00

Minutes 1+2 – 30/24 Calorie Row

Minutes 3+4 – 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups

Minutes 5+6 – 18 Sit-Ups + 18 Banded Good Mornings

3 Rounds, not fore time:

5 Wall Squats – Video

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats – Video

5-4-3-2-1:

Walkouts – Video

Spiderman + Reach (each side) – Video

Building steadily at each movement…

1Power Cleans + 1 Front Squats + 1 Push Jerk

After each

5 hspu +1 mu

WOD

Introducing our newest CompTrain Benchmark – “Bane“.

Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel – Click HERE

For Time, with a 20:00 Time Cap:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx+- 185/135

Rx – 165/115