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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – 12 days of April (Time)

12 days of Christmas teams of 2-3 (just like the song)

1 200 run

2 Deadlift 315/185

3 DB clean and jerks

4 DB front squat

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 DB snatch

9 DB hang cleans

10 DB OHS

11 partner back squats (each) yes put your partner on your back and squat them

200m walking lunge with DB’s

Rx+: 355/225, 70/50

RX: As written

SP: 255/135, 30/20

45 min cap

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

L1: Life – Team 4×7 min AMRAP (Time)

4×7 min AMRAP

In teams of 2 complete

7 min AMRAP

max meters row while partner holds plank

—–rest 1 min——

7 min AMRAP

Max goblet squats 35/26 while partner holds wall sit

—–rest 1 min——

7 min AMRAP

Max hang clean 30/20 while partner holds DB OH 20/20

—–rest 1 min——

7 min AMRAP

Max meters run together with partner (both have to be running)

—–rest 1 min——

3 min Max GHD sit ups (Sub v ups if needed)

6 week challenge: 18lbs

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch