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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Max bench (Weight)

12 min to work up to a max bench press

Please use spotters

NEW TO BENCH?

do 5 rounds of 5 reps at a lighter load.

S2: Sport – team ascending partners (Time)

Preferably guy/girl pairs

25 min AMRAP

10 calorie assault bike

10 partner deadlifts 225/155 (2 people on one bar)

10 TTB

10 DB floor press 50/30lbs

RX+: 315/225

RX: as written

SP: 185/115

L1/2: Life – Linchpin 8/21/16 (Time)

“Randy”

For time:

100 DB snatch 20/10lbs

*if you stop moving run a 400m

3 Rounds of:

20 GHD sit-ups

20 DB lunges 20/10lbs

20 ring rows (1 ring flipped grip)

5 Rounds of:

20 Cal row

30 empty bar good morning 35/15lbs

30 jane fondas

RX: as written

SP: 15/5lbs

JUST MOVE: Half reps

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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