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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Sport – Partner DB (Time)

Partners

1000m row

400m farmers walk

80 DB up downs

60 single DB squats

40 GHD sit ups

20 single arm shoulder press

1000m Row

RX+:70/40

RX: 50/30

SP: 40/15

Sub kettlebells if needed too

L1: Life team (Time)

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

2 K Row (Every 500m run 200m)

100 KB Swings (every 25 run 200m)

30 burpees

RX: as written

SP: 35/18lbs

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×10 push ups

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