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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

L1: Life – linchpin 3/27/16 (Time)

For time:

60 goblet squats 44/26

2 Mile run or 1600m row

60 goblet squats 44/26

—-rest 1 min—–

5 Rounds for time of:

60 line jumps

20 grasshoppers

20 shoulder press 20/10

—-rest 1 min—–

For time:

30 Burpees to 12″ above reach

S1: Sport – Partner 3 wods etc (Time)

As a team of 2 (partition as needed)

6 Rounds for time of:

10 DB lunge 70/50lbs

10 Squat snatch 135/95

20 Box Jumps 24″/20″

6 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 135/95

For time:

100/75 Pull-ups, strict (each person gets an attempt then run)

*every time you break run 200m partner run

RX+: as written

RX: 95/65

SP: 75/45

Band pull ups as needed. Shouldn’t be doing sets larger than 15.

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose