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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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(No Measure)

20 Cal Row

Then…

Coaches Choice

SPORT

S1: Power Clean (Complex )

Every Minute on the Minute for 16 minutes:

Odd: 5 Strict Pull-Ups

Even: 3 Deadlifts + 2 Power Cleans @ 70% of 1 RM Power Clean

S2: Metcon (Time)

4 Rounds

400m Run

15 Power Cleans

10 Push-Ups

*Rest 60 seconds in between rounds

*Score is total time

RX+: 155/105

RX: 115/80

SP: 95/65

LIFE

L1: Metcon (Time)

400m Sprint x 2

* Rest 60 Seconds in between runs.

Then…

4 Rounds

10 Burpee Broad Jumps

15 DB Strict Press 10lbs x 2/ 5 lbs x 2

25 Sit-ups

*Time Cap of 16 Minutes

L2: Metcon (Time)

50-40-30-20-10

Wall Balls

DB Snatches

Single Unders

Hip Taps (Plank)

* 20 Min Time Cap

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