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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

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S!: Metcon (Time)

For time:

21 Thrusters 95/65

400m run

21 Pull-ups

21 Overhead Squats

21 Pull-ups

400m run

21 Thrusters

5 Rounds for time:

25 Second L-sit

3 Clean & Jerks 205/145

9-6-3 Reps for time:

Hang Squat Snatch 135/95

Box Jump 30″/24″

*Rest 5 minutes between each workout

LIFE

L1: Metcon (Time)

For time:

21 KB Thrusters single arm 35/18

400m run

21 ring rows

21 Overhead Squats w/PVC

21 ring rows

400m run

21 KB Thrusters single arm

5 Rounds for time:

25 Second L-sit

10 DB Clean & Jerks 30/20

9-6-3 Reps for time:

KB swing 53/35

Box Jump 30″/24″

*Rest 5 minutes between each workout