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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

1: Team Dissecting Kelly (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Wall Balls, 20/14

30 Box Jumps, 24/20

*Partners alternate tasks. Only one partner works at a time.

RX: As written

SPRINT: 14/10, 20/16

2: Metcon (No Measure)

Core WOD: Tabata Leg Raises

Eight rounds:

:20 work – Lying Leg Raises, slow and controlled

:10 rest – hold legs straight out, 8” above floor

Then

50 Ab Mat Sit Ups as fast as possible.