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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: Sport 2016 (Time)

2016 reps – in teams of 3-4. One working

8 rounds

120 DU

40 box jumps

35 DB snatch

25 DB single arm thruster

20 Partner deadlifts

8 Muscle ups

4 cal assault bike

RX+ 70/40, 500/265lbs

RX 50/30, 405/215 (Box jumping muscle ups if needed on bar)

SP 40/20, 315/155

LIFE

L1: Life-2016 (Time)

2016 reps – in teams of 3-4. One working

8 rounds

100 single unders

50 DB OHS 20/10

40 DB snatch

25 DB single arm thruster

20 Partner deadlifts 225/125

8 burpee box jump over

4 jellies (squat, jumping squat, lunge lunge)

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