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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – Kettlebell buddy (Time)

10 rounds

200m run/walk w/KB (both people)

15 KB Should to OH

20 KB squats

20 KB swings

The team must hold a KB the whole time. If dropped the team must do an 800m run together.

RX+:70/53

RX: 53/35

SP: 35/18lbs

JUST MOVE: SP weight no KB on run or drop rule.

40 min cap

L1: Life – (Time)

1 mile run 1600m row (every 400m do 30 squats)

80 Russian twists 14/10lbs

800m run or row (every 400m do 30 squats)

40 Russian twists

400m run or row + 30 squats

20 Russian twists

RX: as written

SP: 10/6lbs

JUST MOVE: Start at the 800m run part.

40 min cap

AUX: AUX – run easy (No Measure)

Easy 800m run

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