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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

L/S: Murph (Time)

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Partition reps as needed

RX+: as written with a weighted vest 20/14lbs

RX: without vest

SP: banded pull ups or ring rows

****SUB 1600m ROW if needed*****

Cheat sheets:

20 rounds:

5 pull ups

10 push ups

15 squats


5 rounds

20 pull ups

40 push ups

60 squats
1 mile run = Down Birch until deadend at Harvard and back

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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