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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

SPORT

S1 : Metcon (Time)

60 Pull-ups, strict

60 Burpee Box Jumps, 24″/20″

50 Thrusters 95/65

50 Calories, Assault Bike

40 Power Cleans 185/125

40m Front Rack Lunge 185/125

*Rest 5 minutes between workouts

RX+: As written

RX: 85/55, 155/105

SP: 65/45, 115/75 banded pull ups

LIFE

L1: Metcon (Time)

100 Pull-ups, banded strict

100 Burpee Box Jumps, 24″/20″

100 DB Thrusters 20/10

75 Calories, Assault Bike

80 DB Hang Power Cleans 20/10

80 walking lunges weighted 20/10

AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch