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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: Sport-2013 CF Games WOD (in teams of 2) (Time)

2000 Row


5 rounds

25 pull ups

7 push jerks 135/85


140/90 cal assault


5 rounds

10 burpees

10 hang power cleans

RX+: 155/105

RX: as written

SP 95/65

Break up work however you would like. One working at a time. 40 min cap

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

L1: Life – long (Time)

1 mile run or 1500m row

5 rounds

20 box step ups 20/16″

20 Single arm DB Overhead box squat 20/10lbs

20 DB wood choppers (total) 20/10lbs

10 burpees

200m Run


1 mile run or 1500m Row

RX: as written

SP: 15/5lbs

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