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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

(No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Metcon (Time)

For Time

800m Run

50 Sit-ups

25 Deadlifts 225/155

Rest 5 Minutes

5 Rounds for time:

10 Hang Power Snatch 75/55

10 Overhead Squats 75/55

Rest 5 Minutes

10 – 1 Downward Ladder

Wall Balls 20/14

Burpees

*40 Min Time Cap

RX+ as written

RX 185/105

SP 135/95

LIFE

L1: Metcon (Time)

For Time

2 Rounds

800m Run

50 Sit-ups

30 KB Deadlifts 32/20

Rest 2 Minutes (Suggested)

7 Rounds for time:

15 KB Swing 24/16

15 Goblet Squat

Rest 2 Minutes (Suggested)

10 – 1 Downward Ladder

Wall Balls 20/14

Burpees

*40 Min Time Cap