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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Tired sleds and fun (No Measure)

15 min to mess with tire flips, yoke walks and hs push ups/ walks

S2: Sport – Linchpin 8/28/16 (Time)

In a team of 2. One working at a time. Both run/row

27-21-15-9 reps for time of:

Wallball Shot 20/14

Clean & Jerk 95/65

2 Rounds for time of:

20 lunges

50 Abmat Sit-ups

400m run or row

3 Rope Climbs

30 pull ups

800m run or row

3 Rope Climbs

30 burpees

400m run or row

3 Rope Climbs

RX+:as written (legless)

RX: 75/45

SP: 45/35

Sub 7x’s ring rows

L1: Life – long 1 mile runs (Time)

1 mile run or 1500m row

5 rounds

20 box step ups 20/16″

20 Single arm DB Overhead box squat 20/10lbs

20 DB wood choppers (total) 20/10lbs

10 burpees

200m Run or row


1 mile run or 1500m Row

RX: as written

SP: 15/5lbs

JUST MOVE: half reps and distance

AUX: Aux a little extra (No Measure)

4 rounds NFT


5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch

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