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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

L&S: 2 rounds 20,40,60,80 (Time)

2 rounds

20 DB two arm thrusters 30/15

40 DB step ups 24″/20″

60 up down DB deadlifts (up down holding DB’s)

80 hip taps

Rx+:40/20

Rx: as written

SP: 20/10

6wk:10/5 half reps + 3k row.

During this you must row 3000 meteres. Partition reps as needed

35 min cap

AUX: Coaches choice a little extra (No Measure)

5-10 minutes accessory

5-10 min stretch/mobility