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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – 3 wods long (Time)

For time as a 2-person team:

100 Thrusters 95/65

80 Burpee Box Jumps 24/20

60 bar muscle ups

1k row 15 pulls then must rotate partners

——Rest 2 min—–

For time as a 2-person team:

50 Power Cleans 135/105

50 Front Squats 135/105

—–Rest 2 min—-

For time as a 2-person team:

100 GHD Sit-ups

100/70 Calories, Air Assault Bike

RX+: as written

RX: 75/45, 115/75, 100 pull ups

SP: empty bar, 95/55, ring rows

*45 min cap

L1: Linchpin LIfe 4/10/16 (Time)

For time:

300 Single unders

75 DB hang cleans 20/10lbs

40 DB thrusters 20/10lbs

6 Rounds for time:

10 DB snatch 20/10

2 Rounds of “Cindy” (5 banded PU, 10 knee push ups, 15 air squats)

For time:

75 DB shoulder press

1 mile run. or 2k row

42 minute cap

RX: as written

SP: 15/5lbs


AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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