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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Clean complex (Weight)

16 min EMOM

Squat Clean + 2 FS

Focus: vertical chest on dip. catch in full squat.

Min 0-6: Technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

S2: Sport -Thrusters + burpee sit up (Time)

For time

1-2-3-4-5-6-7-8-9-10 Burpees

2-4-6-8-10-12-14-16-18-20 Sit-ups

****On the top of every minute you must complete 1 DB squat clean thruster (Should be heavy)

RX+: 70/50lbs

RX: 50/30

SP: 40/20lbs

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

JUST MOVE: Half reps

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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