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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: Sport – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 70/53lbs

15 Burpees

—–rest 2 min—–

2 Rounds for time of:

800m run

60 Air Squats

30 Pull-ups

15 Power Snatch 135/85

—-rest 2 min—–

3 Rounds for time of:

75 Double-unders

120m Prowler Push, empty (4x20m)

RX+: as written

RX: 95/65, 53/35lbs

SP: 65/35, 35/18lbs

L1: Life – Linchpin 9/19/16 (Time)

6 Rounds for time of:

15 cal row

20 DB floor press 30/15lbs

—–Then—-

3 rounds

15 Single arm DB Squat Clean

12 Single arm DB thruster

9 Single arm DB Clean & Jerk

200m run or row

—–Then—-

10 rounds

4 Burpees, lateral over bar

2 stair runs.

RX: as written

SP: 20/10lbs

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold