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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


2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – Team lifts + hang (Weight)

10 min clock:

Establish a max bar hang. (everyone should be over 1 min. If this is not possible do a ring hold or a banded hang)


Remainder time do a 5 rep max deadlift.

Seconds held on bar = lbs added to weight on deadlift


S2: White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Team. One working both run or row.

RX: as written

SP: 25 single ring ring rows, hanging knee tucks

L1: Life – Fatal Forty (Time)

WB 10/6lbs

DB hang clean 30/20lbs

ring row

DB Deadlift 30/20lbs

Push up

box step up 24/20lbs

KBS 35/18lbs

hanging knee tuck

air squat

Db snatch 30/20lbs

Sit up


After each round run or row 200m

RX: as written

SP: 20/10lbs, 26/10lbs

6 week: SP weight do half reps

45 min cap

AUX: AUX – run easy (No Measure)

Easy 800m run

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