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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 – partner sync (Time)

partner wod

21-15-9

partner deadlifts

pull ups (1 partner hangs one partner does pull ups reps are total.)

Rest 3 minutes (Use this time to set up your next bars)

21-15-9

sync front squats (hit bottom together 2 bars)

sync burpees

RX+: 405/265, 155/105

RX: 365/215, 135/95

SP: 315/185, 95/65

LIFE

L1: Life – partner sync (Time)

partner wod

45-30-15

sync KB Deadlifts 44/26

DB shoulder press 20/10

45-30-15

sync KB front squats (hit bottom together)

sync burpes

6 week CHALLENGE: 35-25-10

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

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