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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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L1: Life – long saturday?? (Time)

5 rounds:

40 Russian KB Swings

20 box tricep dips

40 lunges (in place) holding KB

20 burpees

8/5 cals on assault ARM ONLY

Cash Out:

50 v-ups

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport-2013 CF Games WOD (in teams of 2) (Time)

2000 Row

—–then—–

5 rounds

25 pull ups

7 push jerks 135/85

—–then—–

140/90 cal assault

—–then—–

5 rounds

10 burpees

10 hang power cleans

RX+: 155/105

RX: as written

SP 95/65

Break up work however you would like. One working at a time. 40 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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