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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – 12 days of April (Time)

12 days of Christmas teams of 2-3 (just like the song)

1 200 run

2 Deadlift 315/185

3 DB clean and jerks

4 DB front squat

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 DB snatch

9 DB hang cleans

10 DB OHS

11 partner back squats (each) yes put your partner on your back and squat them

200m walking lunge with DB’s

Rx+: 355/225, 70/50

RX: As written

SP: 255/135, 30/20

45 min cap

L1: Life – 12 days of april (Time)

12 days of April SOLO

1 100m run or row

2 push ups

3 = 200m run

4 GHD sit ups

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 = 400m run

9 KBS 35/18

10 lunges

11 KB deadlifts

12=100m lunge

45 min cap

Family WOD

F1: Metcon (Time)

“B-A-N-A-N-A-S” Partner Chipper:

120 Pull Ups or ring rows

120 Ground to OverHead

120 Burpees

120 Deadlifts

120 Box Jumps

30 minute cap – Work can be split and completed in any fashion

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