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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean + general (No Measure)

500 Row

5 min AMRAP

:30 sec front rack hold

8 Bent over Row

8 pole squats

8 KB swings

SPORT

S1: Metcon (Time)

3 Rounds for time of:

18 Calories Rowing

18 Thrusters 95/65

7 Rounds for time of:

1 Legless L-sit Rope Climb, 15 ft

10m Handstand Walk

For time:

400m Run

30 Deadlifts 155/105

20 Front Squats 155/105

10 Push Press 155/105

RX+ as written

RX: 20 shoulder taps, 4 rope climbs

SP: 115/75, 2 rope climbs 20 hip taps.

*Rest 5 minutes between workouts.

LIFE

L1: Metcon (Time)

3 Rounds for time of:

36 Calories Rowing

36 DB thrusters 20/10

7 Rounds for time of:

10 ring rows

10 hip taps

For time:

400m Run/row

30 Deadlifts 95/65

20 Goblet Squats 35/18

10 push ups

*Rest 5 minutes between workouts.

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