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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Hip (No Measure)

2 Min Row (:30 sprint/:30 Recovery Pace)

2 Rounds

10 Banded Good Mornings

1 Round of Banded Delt

(https://www.youtube.com/watch?v=HjfxvSfpSyo)

FUN: Metcon (No Measure)

3 rounds each person

20 partner leg push downs

https://www.youtube.com/watch?v=FuDFVRG5EEI

SPORT

S1: Sport team wod (Time)

Team WOD (20 Minute Time Cap)

In Teams of 2-3

2 K Row (Switch every 250m)

100 Thrusters

100 Burpees (switch every rep)

200 KB Swings

RX+ 135/95 70/53

RX 115/75 53/35

SP 95/65

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.

LIFE

L1: Life team (Time)

Team WOD (20 Minute Time Cap)

In Teams of 2-3

2 K Row (Switch every 250m)

150 Goblet Squats 44/26

150 Burpees (switch every rep)

200 KB Swings

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.

Aux WOD

Metcon (No Measure)

Go eat some protein within 40 minutes (Protein powder, eggs or milk are best)