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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.

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

LS: DB Buddy (AMRAP – Rounds and Reps)

We are combining Sport and Life today!

35 min AMRAP

10 Single arm DB thrusters 40/20

200m Row or run

10 Single arm DB step ups 24/20″

200m Row or run

10 DB russian twist

200m Row or run

10/6 cal assault bike with DB

200m Row or run

Start at different stations

RX+: 50/30

RX: As written

SP: 30/15

LIFE: 20 reps 20/10lbs, 20/16″ (same assault bike)

AUX: AUX – Little extra 2 (No Measure)

3 rounds not for time

20 Back extensions

15 push ups (modify if needed)

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