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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1/2: Sport – Ericka and Alex’s Birth (Time)

Teams of 2

8 min to establish 27 rep max clean each.

5 rounds

27 Double KB box squats

200m run/row

27 Toe to Bar

200m Run/row

* CATCH: One partner must be holding an item at the gym. Each round you will double the weight of the item (weights below). You will hold the items for the runs as well. This is to represent the compounding effects of Ericka and Alex.

RX+: 70/53 Start at 10lbs – 10/20/40/80/160(two items for last one)

RX: 53/35 Start at 5lbs – 5/10/20/40/80

SP: 35/10lbs Start at 2.5lbs 2.5/5/10/20/40

Write clean weight in notes.

45 min time cap

L1/2: Life – linchpin 3/27/16 (Time)

For time:

60 goblet squats 44/26

2 Mile run or 1600m row

60 goblet squats 44/26

—-rest 1 min—–

5 Rounds for time of:

60 line jumps

20 grasshoppers

20 shoulder press 20/10

—-rest 1 min—–

For time:

30 Burpees to 12″ above reach

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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