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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S1: S1 – Coaches choice Strength (Weight)

15 min of something…

S2: Sport – Team row weird wod (Time)

Partners

700/500 cal on rower for time

1 Max Snatch (weight = minus calories) 5 min to establish

1 attempt max DU

1 attempt push ups

1 attempt wallballs 20/14

1 attempt KB swings 44/26lbs

RX+: 1200/1000 calories

RX: As written

SP: 500/300 KB=26/18lbs

45 min cap

Modify to single unders if needed

You each will get ONE ATTEMPT at each of the stations. Your reps for that station will be subtracted from your calories rowed. Snatch weight will also subtract. Both partners scores will count.

L1/2: Life – long saturday?? (Time)

5 rounds:

200m run or row

40 Russian KB Swings

20 box tricep dips

40 lunges (in place) holding KB

20 burpees

8/5 cals on assault ARM ONLY

Cash Out:

50 v-ups

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

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