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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: Sport – partner tuff love (Time)

100 partner wallballs (throw to wall partner catches)

400m run together

80 TTB while partner hangs

400m run together

60 partner over burpees

400m run together

60 cal row while partner holds DL

RX+: 30/20, 315/205

RX: 20/14, 225/135

SP: 14/10, 155/95

Sub hanging knee tucks if need for TTB. Reps are total reps.

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- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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