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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

S1: Sport – team 3 individual (Time)

3 person teams, one person completes all reps of each movement they choose.

2 rounds

40 clean and Jerk 75/45 (person 1)

30 clean and jerks 95/65 (person 2)

20 clean and Jerks 115/75 (person 3)

40 burpees (person 1)

30 burpee box jumps (person 2)

20 burpee box step overs w/DB 30/15 (person 3)

40 Sit ups (person 1)

30 V ups (person 2)

20 GHD sit ups (person 3

****One person will be rowing at all times. Every calorie will subtract 1 cal

RX+: 95/65,115/75,135/95, 40/20

RX as written

SP: 65/35, 75/45, 95/65, 20/10

Life-team 24min AMRAP (AMRAP – Rounds and Reps)

24 min AMRAP (teams of 2)

60 stick jumps partner holds wall sit

25 partner med ball pull overs

10 man makers 20/10 partner holds plank

7/5 cal assasult bike (each)

AUX: AUX – Little extra 2 (No Measure)

3 rounds not for time

20 Back extensions

15 push ups (modify if needed)