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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: S1- 16 min EMOM ohs, hang, carry, (No Measure)

16 min EMOM

Min 1: 5 DB/KB OHS (try two)

Min 2: 50m sandbag or stone carry in front of body (heavy sub two 45lbs plates if needed)

Min 3: 100m single arm DB suitcase carry (Don’t lean, keep a neutral core)

Min 4: 20 DB bicep curls (just cuz)

L1: L1 – spin class challenge class (No Measure)

16 min EMOM

Min 1:50 strokes per minute (short pulls)

Min 2: 30 strokes/min straight legs (not locked out)

MIn 3: 60 sec arm only assault bike

Min 4: 200m run

6 week challenge: sub shorter 100m run or walk if needed.

L2/S2: Sport – life also (Time)

Coaches choice

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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