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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Metcon (Time)

For time as a 2-person team:

400 Double-unders

200 Ring dips

100 Squat Cleans 225/155

50 Rope Climbs, 15 ft

*Divide the reps between the partners as desired. All double-unders must be completed before beginning dips. All dips before cleans. All cleans before rope climbs.

RX+ as written

RX: 185/105

SP: 135/85

LIFE

L1: Metcon (Time)

For time as a 2-person team:

2000 Single unders

200 box dips

200 DB hang squat cleans

200 Cal on assault

*Divide the reps between the partners as desired.