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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1- TTB+explosive legs (Weight)

16 min EMOM

Min 0-8: Toe To Bar coaches lead technique

Min 8: 5 tall box jumps

Min 9: 5 DB jumping squats

Min 10:5 tall box jumps

Min 11:5 DB jumping squats

Min 12:5 tall box jumps

Min 13:5 DB jumping squats

Min 14:5 tall box jumps

Min 15:5 DB jumping squats

S2: Sport and Life – FIght gone bad (AMRAP – Reps)

Wall ball 20/14lbs

Sumo Deadlift high pull 75/45lbs

Box Jump or step 20/16″

Push press

Row

RX: as written

SP: empty bar 14/10

6 WK: 35/15lbs bar 10/4lbs WB

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run 800 meters

50 Russian KBS 35/26lbs

40 ring rows

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

45 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold