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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: Sport-Team hulk hogan (Time)

Mini “Hulk Hogan” (team of 2)

Every 4 minutes for 28 mins:

5 Muscle ups

10 Power Cleans,

10 Burpees

200m run or row or 20/12 ass bike(Both)

Score= slowest round. One athlete working at a time share reps

Rx+ 185/135, As Written

Rx: 135/95, 18 C2B

Sp: 95/65, 21 Pull-Ups

L1: Life – linchpin 3/27/16 (Time)

For time:

60 goblet squats 44/26

2 Mile run or 1600m row

60 goblet squats 44/26

—-rest 1 min—–

5 Rounds for time of:

60 line jumps

20 grasshoppers

20 shoulder press 20/10

—-rest 1 min—–

For time:

30 Burpees to 12″ above reach

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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