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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-Team hulk hogan (Time)

Mini “Hulk Hogan” (team of 2)

Every 4 minutes for 24 mins:

6 Muscle ups

10 Power Cleans,

14 Burpees

Score= slowest round. One athlete working at a time share reps

Rx+ 185/135, As Written

Rx: 135/95, 18 C2B

Sp: 95/65, 21 Pull-Ups

LIFE

L1: Life-team 24min AMRAP (AMRAP – Rounds and Reps)

24 min AMRAP (teams of 2)

60 stick jumps partner holds wall sit

25 partner med ball pull overs

10 man makers 20/10 partner holds plank

AUX: AUX-HS walk (No Measure)

10 min Work with a coach on HS walking. Sub shoulder taps if needed

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