*Spring Events at CVCF HERE

**Sugar Spreading the Love of the “Hawks” Workout HERE

WOD:

1) 5 rounds of:

15/12 Calories Assault Bike

9 Hang Power Cleans 155/105

6 Front Squat 155/105

1 Handstand Walk Obstacle Course

Rest 2 minutes between rounds. Focus should be fast, but maintainable paces.

2) “Atlas Games Event 1 Test – 3 rounds AQAP:

200m Run

20 Overhead Squats 95/65

7 minute time cap.

3) 4 sets of:

5/side Bird Dog Bench Row

10 Landmine Anti-Rotation

20 Handstand Shoulder Taps

For quality, not for time.

4) Mobility:

2 minutes/side Couch Stretch

2 minutes/side Pigeon Stretch

2 minutes/side Banded Lat/Tricep Stretch

2 minutes/side Samson Stretch

2 minutes/side Lax Ball in the Lat

Spend extra time on any of these stretches if you’re feeling tight on any of them.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE