WOD: start 00:00
4 Rounds on Assault Bike
0:30 @ 95%
1:30 @ 50%
end @ 08:00 *rest 4 mins
---
start @ 12:00
4 Rounds on Rower
0:30 @95%
1:30 @50%
end @ 20:00 *rest 4 mins
---
start @ 24:00
4 Rounds on Assault Bike
0:30 @95%
1:30 @50%
end 32:00 *rest 4 mins
---
start @ 36:00
4 Rounds on Rower
0:30 @95%
1:30 @50%
end 44:00
------------------------------------------
For those with more than an hour and the willingness to do more, here you go. Before the conditioning piece, do the following and note that it says you are to REST 4 X's THE WORK TIME BEFORE STARTING THE CONDITIONING PIECE. Note also that it says 85%, not 100%.
5 RFT @ 85%
10 Ring Dips
10 Box Jump Overs - 24/20
10 C2B Pull Ups
10 Burpees
10 Full Snatch - 95/65
Rest 4 Xs the work time