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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Metcon (Time)

4-5-6-7-8 reps for time of:

Bar Muscle-ups

Wall Balls 20/14 (4x reps)

AMRAP 9 minutes of:

9 Calories Rowing

6 Burpees over rower

3 Clean & Jerks 185/125

4 Rounds for time of:

60 Double-unders

15 Kettle Bell Swings 53/35

15 Hollow Rocks

RX+ as written

RX: C2B pull up

SP: 135/95 + chin over pull ups

Rest 5 minutes between workouts.

LIFE

L1: Metcon (Time)

10-20-30-40 reps for time of:

Jumping pull ups

Wall Balls 20/14

AMRAP 9 minutes of:

9 Calories Rowing

6 Burpees over rower

12 DB clean and press 20/10

4 Rounds for time of:

100 heavy rope single unders

15 Kettle Bell Swings 53/35

15 Hollow Rocks

Rest 5 minutes between workouts.