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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – TUFF love 2017 GIRLS (Time)

In teams of 2 one working

Jackie 1k row, 50 thrusters, 30 pull ups

Fran 21-15-9 Thrusters, pull up

Diane 21-15-9 Deadlifts and seated DB press

—-Rest 2 min—-

Karen 150 partner wall balls (alternating)

—–Rest 1 min ——

50 man makers

RX+: HSPU, 225/155, 95/65, 20/14lbs, 40/30lbs

RX: 165/105, 65/45, 20/14, 30/20lbs

SP: 95/65, empty bar, 14/10lbs

L1: Linchpin LIfe 4/10/16 (Time)

For time:

300 Single unders

75 DB hang cleans 20/10lbs

40 DB thrusters 20/10lbs

6 Rounds for time:

10 DB snatch 20/10

2 Rounds of “Cindy” (5 banded PU, 10 knee push ups, 15 air squats)

For time:

75 DB shoulder press

1 mile run. or 2k row

42 minute cap

RX: as written

SP: 15/5lbs

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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