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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.

L2: Life – Team 4×7 min AMRAP (Time)

4×7 min AMRAP

In teams of 2 complete

7 min AMRAP

max meters row while partner holds plank

—–rest 1 min——

7 min AMRAP

Max goblet squats 35/26 while partner holds wall sit

—–rest 1 min——

7 min AMRAP

Max hang clean 30/20 while partner holds DB OH 20/20

—–rest 1 min——

7 min AMRAP

Max meters run together with partner (both have to be running)

—–rest 1 min——

3 min Max GHD sit ups (Sub v ups if needed)

6 week challenge: 18lbs

S2: Sport – Alex and Alli’s wedding (Time)

Preferably guy/girl pairs

40 min AMRAP

10 calorie assault bike

10 partner deadlifts 225/155 (2 people on one bar)

10 TTB

10 DB floor press 50/30lbs

RX+: 315/225

RX: as written

SP: 185/115

After every round add 10 reps to all the movements. This represents the compiling effect of effort for a long marriage

-Written by a single guy

We are privileged to have such powerhouse individuals in our community. Happy Wedding Alex and Ali.

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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