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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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L1: Life – Linchpin 11/20/16 (Time)

5 Rounds for time of:

30 shoulder taps

10 Empty bar Clean & Jerks


2 Rounds for time of:

400m Run

20 jumping bar or ring Muscle ups


1000m row

50 GHD Sit-ups

25 v ups

Coaches Choice (No Measure)

S1: Sport – WB up down + heavy (Time)


wall balls 20/14

up downs

—-Rest 2 min— —


Power cleans 165/105lbs

Burpee box step over thrusters (box step over then thruster) 40/20

RX+:205/125 50/40

RX: as written

SP: 115/45lbs 30/15lbs

45 min cap

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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