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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Team Dissecting Kelly (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Wall Balls, 20/14

30 Box Jumps, 24/20

15 single arm DB shoulder to OH 50/30

*Partners alternate tasks. Only one partner works at a time. run together


RX: As written

SPRINT: 14/10, 20/16″, 30/15

L1: Life team (Time)

2 K Row (Every 500m run 200m)

100 Goblet Squats 44/26lbs (every 25 run 200m)

100 KB Swings (every 25 run 200m)

30 burpees

6 week challenge: Run 100m 26/10lbs

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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