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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

LS1: Sport and Life – FIght gone bad (AMRAP – Reps)

Wall ball 20/14lbs

Sumo Deadlift high pull 75/45lbs

Box Jump or step 20/16″

Push press

Row

RX: as written

SP: empty bar 14/10

6 WK: 35/15lbs bar 10/4lbs WB

LS2: Team row (Time)

3k team row.

Teams of 3-5 people.

Quick intervals, transition fast.

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative