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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up (No Measure)

8 minute AMRAP

10 Walking Lunge Steps w/ Overhead Reach

5 Inch Worms

3 Burpee Broad Jumps

SPORT

S1: Metcon (AMRAP – Reps)

40 Minute AMRAP

800 Meter Run

15 Deadlift

750 Meter Row

30 Wall Balls

RX+: 225/165, 20/14

RX: 185/125, 20/14

SPRINT: 135/95, 14/10

Get ready to hum along for 40 minutes at about 80% effort. This workout is all about proper pacing – don’t go out so hard that your blown up in the first 10 minutes.

LIFE

L1: Metcon (No Measure)

Every minute on the minute for 15 minutes (5 sets):

Min 1: 15 Wall Balls, 14/10

Min 2: 40 Plank Shoulder Touches

Min 3: 20 Glute Bridges

L2: Metcon (AMRAP – Reps)

20 Minute AMRAP

30 Dumbbell Snatches, 40/20

15 Dumbbell Burpees, 40/20

400 Meter Run