*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 8:00 – 1 set @ Each Machine:

30 seconds Easy

30 seconds Moderate

30 seconds Hard

30 seconds Rest/Transition

Approached at appropriate paces to get yourself warmed-up.

1b) 8:00 – 32:00 – 5:00 AMRAP/1:00 Rest – 1 set @ Each Station:

50/40 Calories

Then…AMRAP…

10 Box Jumps 24/20

5 Strict Knees-up/Toes-to-bar

Perform the allotted calories. In the remaining time AMRAP the Box Jumps and Strict Knees-up/Toes-to-bar.

1c) 32:00 – 50:00 – 4:00 AMRAP/:30 Rest – 1 set @ Each Station:

Max Effort Handstand Hold + Max Calories Bike Erg

Max Effort Ring Dip Support + Max Calories Ski Erg

Max Effort Handstand Hold + Max Calories Assault Bike

Max Effort Ring Dip Support + Max Calories Rower

For this piece perform a Max Effort hold, in the remaining time in the 4 minute window accumulate as many calories as you can on the machine.

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