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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1 : Metcon (Time)

4 Rounds for time of:

7 Clean & Jerks 135/95

7 Ring Muscle-ups

Linchpin Test 3

3 Rounds:

21 Wallballs 20/14

14 Handstand Push-ups

7 Deadlifts 315/205

2 Rounds for time of:

400m Run

30 Toes-to-bar

20 Calories Rowing

*Rest 5 minutes between workouts

RX+ as written

RX: 115/75, 225/135

SP: 95/65, 185/105

LIFE

L1: Metcon (Time)

4 Rounds for time of:

21 DB Clean & Jerks 20/10

21 box dips

Linchpin Test 3

3 Rounds:

30 Wallballs 20/14

30 push ups

30 lunges

2 Rounds for time of:

400m Run

30 hanging knee tuck

20 Calories Rowing

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