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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – 12 days of actual Christmas (Time)

Just like the song

1-200m run or row

2-squat cleans

3-DB Snatch

4-Muscle Ups (sub jumping ring or bar MU)

5-Box Jumps

6 Toes to Bar

7- Deadlifts same as squat clean

8- Wall Balls 20/14lbs

9-DB Swings

10-cal assault bike

11-DB Thruster same as DB snatch

12-Ground to overhead same as squat clean

RX+-225/155, 70/50, 30/24″, 24/20″, 20/16″

RX-185/105, 50/30,

Sprint 135/75, 30/15

Life- linchpin 7/25/16 (Time)

FOR TIME:

3 Rounds for time of:

400m run

15 Knees-to-elbows

50 single arm Russian kb swings 35/18lbs

3 Rounds for time of:

50 Air Squats

25 ring rows

30 DB hang cleans 20/10lbs

21-15-9 reps for time of:

Row, Calories

DB bench press

Sit ups

*50 min cap

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Rx: as written

Sp: 15/5lbs, 26/10lbs

AUX: AUX- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig