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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.

S1: Sport – EMOM’s Birthday (Time)

teams of 2 one working

150 Bicep curl buy in 30/15


5 rounds

10 Burpee box jumps 24/20″

20 pull ups

30 GHD sit ups

40 Thrusters 115/75

50 Double unders


150 tricep kick backs 30/15

RX+: 100 DU, 135/95 40/20lbs

RX: as written

SP: 100 single unders, 75/35 Ring rows 20/10lbs

6 week: SP weight, Sit ups

40 min cap

Life – Linchpin 8/14/16 (Time)

For time:

50-40-30-20-10 reps, Air Squat

25-20-15-10-5 reps DB clean and Jerk 20/10lbs


Wallballs 14/10lbs

Hanging knee tuck

Bench dips

For time:

1500/1200m Row

1 Mile Run

RX: as written

SP: 15/5lbs 10/4lbs

6 week: run or row not both(at end), half reps on everything else. SP weight.

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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