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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Sport – team 3 min AMRAP (AMRAP – Reps)

Teams of 2-3 complete 2 rounds of 3 min AMRAPs:

3 min Squat clean thrusters 115/75

3 mins of DB step ups 40/20

3 mins of Unison burpee (chest on ground together + jump and clap)

3 mins of pull ups

Rx+: 135/95, 50/30 sub muscle ups if you have them

Rx: as written

Sp: 95/65, 30/15

LIFE

L1: Life – 3 min AMRAP (AMRAP – Reps)

Teams of 2 complete 2 rounds of:

3 mins of KB Swings

Run 200m together

3 mins of Wall-Balls

run 200m together

3 mins of Goblet Squats

run 200m together

3 mins of Unison burpees (same as

sport)

run 200m together

Rx: 35/26, 20/14

Sp: 26/18, 14/10

AUX: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch