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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1 – snatch + pull ups (Time)

16 min EMOM

Min 0-10: snatch technique work (power position hang position floor) barbell warm up. Empty bar coach lead.

Min 10-16: Choose one for time:

30 Strict pull ups

50 Strict pull ups

80 kipping pull ups

S2: Sport – run GHD push up etc (Time)

10 rounds

200m run or row

5 GHD sit ups

10/6 push ups

15 air squats

SP: 7 rounds

L1: L1- EMOM 16 glute & abs (No Measure)

16 min EMOM

Min 1: 20m banded side step

Min 2: 30 Med ball russian twist 14/10

Min 3: :60 assault bike sprint

Min 4: 80 flutter kicks

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run or row

2 Rounds

30 DB Deadlift 30/20lbs

20 burpees

30 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)

—–then—-

800m row run

RX: As written

SP: 20/16″, 20/10lbs

*20 Min Time Cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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