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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Quick max FS (Weight)

12 min to establish 10 max Front squats.

You can do these as singles or in any order you’d like but the goal is to hit 10 heavy Front squats.

Score = weight used

S2: Sport – partner tuff love (Time)

100 partner wallballs (throw to wall partner catches)

400m run together

80 TTB while partner hangs

400m run together

60 partner over burpees

400m run together

60 cal row while partner holds DL

RX+: 30/20, 315/205

RX: 20/14, 225/135

SP: 14/10, 155/95

Sub hanging knee tucks if need for TTB. Reps are total reps.

L1/2: Life – Linchpin 11/20/16 (Time)

6 Rounds for time of:

30 shoulder taps

10 Empty bar Clean & Jerks


3 Rounds for time of:

400m Run or row

10 jumping bar or ring Muscle ups


3 rounds

500m row

20 GHD Sit-ups

25 v ups

JUST MOVE: half reps/distance

23 min cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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