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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Toes-To-Bar (Max TTB)

Spend 5 min to establish a max set of TTB

If scaling is needed write in notes so we can test again later

S2: Dips (Max Set)

Spend minutes 6-10 establishing max ring dips.

If scaling is needed write in notes so we can test again later

S3: Double-Unders (Max set)

Spend minutes 11-15 to Establish a max set

S4: 400m lunge + run (Time)

400m Run

Rest 2 min

400m farmers walk

rest 2 min

400M lunges

RX+ 70/50

RX: 50/30

SP: 30/20, 200m lunges

LIFE

L1: Metcon (No Measure)

Do sport but add a total of 1000 meters of rowing in between set of TTB, Dips and DU