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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: S1- TTB+explosive legs (Weight)

16 min EMOM

Min 0-8: Toe To Bar coaches lead technique

Min 8: 5 tall box jumps

Min 9: 5 DB jumping squats

Min 10:5 tall box jumps

Min 11:5 DB jumping squats

Min 12:5 tall box jumps

Min 13:5 DB jumping squats

Min 14:5 tall box jumps

Min 15:5 DB jumping squats

S2: Sport – row + progress (Time)

800m row

4 rounds

4 shoulder to overhead

6 Snatches

8 Front Squats

10 GHD

RX+:115/75lbs

RX: 95/55lbs

SP: 75/35lbs

L1 – tabata (No Measure)

Tabata:

:20 on / :10 rest [8 rounds of each movement before you rotate]
Med ball sit ups

DB Strict Press

rowing

single leg line jumps

——-then——

30 fire hydrants each side

JUST MOVE: 6 rounds of each then rest

L2: Life – mini two wods (Time)

For time:

2 Rounds

48 DB Front Squat 20/10

36 DB Clean & Jerk

24 single arm db snatch

——then——

3 Rounds for time of:

15/8 Calories, Assault Bike

20 GHD sit-ups

RX: as written

SP: 15/5lbs

JUST MOVE: half reps

AUX: AUX – runners lunge (No Measure)

2 min runners lunge

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