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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)

For time:

9 Rope Climbs, 15 ft

12 Ring Muscle-ups

15 Bar Muscle-ups

AMRAP 8 minutes of:

40 Double-unders

4 Squat Snatch 115/80

4 Burpees, bar-facing

3 Rounds for time of:

35 Wall Balls, 20/14

7 Clean & Jerks 165/110

RX+ as written

RX: 135/95, 95/65

SP: 115/75, 75/45

If can’t do MU triple pull ups

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

For time:

2 rounds

20 cal assault

20 cal row

20 cal ski rower

AMRAP 10 minutes of:

120 single unders

10 DB Squat Snatch 20/10

10 Burpees

3 Rounds for time of:

35 Wall Balls, 14/10

14 DB hang clean and Jerk

AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

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