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Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up A (No Measure)

8 minute AMRAP

200m Row ~ 85% effort

10 GHD Sit Up

10 Wall Balls with a moderate weight

10 KB Swings with a moderate weight

SPORT

20:00 minute cap on S1, 5:00 to transition to S2

S1: Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

S2: Clean and Jerk (5-5-5-5-5-5)

Build to heavy set of 5 across 6 sets.

LIFE

L1: Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups

L2: Santiago (Time)

7 Rounds for time:

18 Dumbbell Hang Squat Clean, 35#

18 Pull-ups

10 Power Clean, 135#

10 Handstand Push-ups
In honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010
To learn more about Santiago click here