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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Stand ups (Weight)

10 min to complete

5×10 sec stand ups. work up to something thats heavy but safe. Use gear. slow minor breathing.

S2: Sport – Double date (Time)

“Double Date” (teams of 2)

8 rounds (of each) Break up however you would like. 1 working at a time (except run)

200m partner run

15 goblet squats (Same DB weight as lunges)

10 Push ups

5 Hang Power clean


200m lunge DB lunge

RX+185/115 70/50lbs sub HSPU

RX:135/95 50/30lbs

SP: 95/65 30/15lbs

45 min cap

L1/2: Life – Linchpin 5/29/16 (Time)

For time:

800m Run or row

10 stair runs

60 V ups

10 stair runs

40 Box step ups 20/16″

10 stair runs

20 Burpees


100 jane fondas

100 clam shells

100 donkey kicks

JUST MOVE: Half reps/distance.

22 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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