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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

L1: Life – Linchpin 6/26/16 (Time)

3 rounds

10 push ups

10 bench dips

10 single ring ring rows

200m run

3 Rounds for time of:

30 DB lunges 20/10lbs

20 OH lunges 20/10lbs

50 Abmat Sit-ups

10 rounds

5 Burpees

1 stair climb

RX:as written

SP: 15/5lbs

S1: S1 – Team sport (Time)

100 thrusters – bar hang while holding med ball 20/14

50 pull ups – med ball overhead

100 double unders – med ball leg lift position ball on feet (like yesterday’s workout)

50 – rugby med ball throws 14ft apart. mats are 4×6 (if ball touches ground go for a run)

Every time either person transitions both run a 200m with the med ball

RX+: 115/75

RX: 95/65

SP: 65/35, 14/6lbs med ball

Sub 300 single unders if needed

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