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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1/2: 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.

L1/2: 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

—–then—–

30-20-10

Wallballs 14/10lbs

Hanging knee tuck

Bench dips

—-then—–

For time:

1500/1200m Row

1 Mile Run

RX: as written

SP: 15/5lbs 10/4lbs

JUST MOVE: 1/2 reps

AUX: aux – row (No Measure)

1500m row at 70%

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