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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: Saturday can’t put on my Hat-Today SPORT (Time)

With a partner:

Partitioned however you’d like, with one person working on these movements at a time- each team must complete the following: YOU DON”T have to go in order of the listed movements

200 slamballs 20/15

200 power cleans 95/65

200 front squats

50 burpees

100 pull-ups

50 ring dips

40 min cap

Rx+, 30/20, 135/95, chest to bar pullups

Rx: as written

SP: 15/10, 75/55, jumping pullups, pushups

L1: Life – long saturday (Time)

30 stair runs (do these at any time)

3k row (Do this at any time)


50 KB swings 35/26

50 burpees

50 goblet squats 35/26

50 GHD sit ups

50 Box/bench dips

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

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