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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

200m Row ~ 85% effort

10 GHD Hip Extension

30 Double Unders or 60 Single Unders

Metcon

Metcon (No Measure)

4 Rounds – teams of 5

1: 20 meter sled push

2: 200 meter sprint

3: 20 walking lunges w/ dumbbells

4: 15 knee tucks

5: 15 burpees

One partner starts at each station. Rotate as soon as the partner in front of you is done.

SPORT

S1: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 power cleans

10 push ups

15 air squats

RX+ 185/115

RX 145/95

Sp 95/65

LIFE

L1: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

400 run or 450 row

25 strict press w/empty bar

50 mountain climbers