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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: Metcon (Time)

40-30-20-10 reps for time of:

Hang Power Clean 95/65

Wallball Shots 20/14

Pull-ups

3 Rounds for time of:

15 Burpees, Bar-facing

15 Push Jerks 135/95

4 Rounds for time of:

400m run

20 GHD Sit-ups

10 Deadlifts 275/185

*Rest 5 minutes between workouts

RX+: As written

RX: 20/15lbs less

SP: 40/30 lbs less

LIFE

L1: Metcon (Time)

40-30-20-10 reps for time of:

Hang DB cleans

Wallball Shots 14/10

Ring rows

3 Rounds for time of:

30 Burpees + stick jump

30 shoulder to overhead 20/10

4 Rounds for time of:

400m run

20 GHD Sit-ups

30 KB DL 44/35

*Rest 5 minutes between workouts

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