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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean + general (No Measure)

500 Row

8 min AMRAP

:30 sec front rack hold

8 Bent over Row

8 pole squats

8 KB swings

SPORT

S1: Squat Clean (Power Clean + Squat Clean + Hang Squat Clean)

12 min EMOM Power Clean + Squat Clean + Hang Squat Clean

Focus: Speed under the bar

0-4 min Warm up/ technique

Every 2 min do the complex once

Between sets do :30 HS hold

work up in weight to a heavy complex

S2: 5 rounds 5 Squat Cleans 400m Row Rest 2 min RX+: 205/125 RX: 165/105 SP: 135/85 (Time)

5 rounds

5 Squat Cleans

400m Row

Rest 2 min

RX+: 205/125

RX: 165/105

SP: 135/85

LIFE

L1: Metcon (No Measure)

12 min EMOM

Min 1: 30 Jane Fonda’s (She’s 77 now and is still hot) http://www.wmagazine.com/people/celebrities/2015/05/jane-fonda-netflix-grace-and-frankie/photos/slide/1

Min 2: 200 M Row

Min 3: 12 Down dog to up dog

L2: Metcon (Time)

For time

1 mile run

100 Air squats

30 Cal Assault

100 Sit ups

30 Burpees

50 ring rows

400 m run

22 min cap

Start with Assault bike if needed.

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