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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Rise 7’s Team (Time)

14 Rounds:

7 thrusters 135/95lbs

7 sumo deadlift high pull

7 burpees

7 DB snatch (L arm) 50/30lbs

7 DB snatch (R arm)

7 back squats

7 wallballs 20/14

RX+:as written

Rx: 95/65

SP: 75/45

40 min cap

*Score=Time

One working at a time

Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

L1: Life – Linchpin 5/29/16 (Time)

For time:

1000m Row

10 stair runs

800m Run

10 stair runs

60 V ups

10 stair runs

40 Box step ups 20/16″

10 stair runs

20 Burpees

10 stair runs

—–rest 1 min—–

100 jane fondas

100 clam shells

100 donkey kicks

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift