*CVCF 7 Year Anniversary Party HERE

WOD:

1) 4 sets of:

4 minutes Assault Bike

3 minutes C2 Row

2 minutes C2 Bike

1 minute C2 Ski

Rest 3 minutes

Rotate order of movements each round. Keep track of total calories for each set.

2) Clean High-Pull + Above the Knee Hang Clean High-Pull + Above the Knee Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit.

3) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean Pull + Above the Knee Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 3 rounds AQAP:

12 Thrusters 135/95

15 Chest-to-bar Pull-ups

400m Run

Scale as needed.

6) Barbell Back Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build on loading from last week.

7) Snatch Pull: 3 sets of 6 @ 110%

Rest 2-3 minutes between sets. Use straps if you need them/have them.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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