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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Metcon (Time)

For time:

21 Clean & Jerks 135/95

15 Clean & Jerks 185/135

9 Clean & Jerks 225/155

3 Rounds for time of:

400m Run

30 Pull-ups

20 Box Jumps 24″/20″

2 Rounds for time of:

25 Calorie Row

25 Back Squats 155/105

*Rest 5 minutes between workouts

RX+ as written

RX 20/15lbs less

SP 40/30lbs less

LIFE

L1: Metcon (Time)

For time:

42 DB Clean & Jerks 20/10

30 Clean & Jerks 30/20

18 Clean & Jerks 40/30

3 Rounds for time of:

400m Run or row

30 jumping Pull-ups

20 Box Jumps 24″/20″

2 Rounds for time of:

25 Calorie Row

50 Back Squats empty bar

*Rest 5 minutes between workouts

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