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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

10 scap pull ups

10 side to side haning swings

SPORT

S1: Sport – Double date (Time)

“Double Date” (teams of 2)

5 rounds (of each) Break up however you would like. Pairs. 2 can be working at the same time

“Eva”

Run 800 meters

30 KBS

30 Pull-ups

“DT”

12 Deadlift

9 hang clean

6 shoulder to OH

RX+155/105 70/44

RX:135/95 53/35

SP: 95/65 44/26

45 min cap

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L1: Life – Double date (Time)

“Double Date Life” (teams of 2)

5 rounds (of each) Break up however you would like. both can be working at the same time

“Eva”

Run 800 meters

50 Russian KBS 35/26

40 ring rows

“DT”

20 KB deadlift 35/26

15 DB snatch

10 box jumps

45 min cap

LIFE

Aux: AUX – Couch stretch (No Measure)

2 min Each side