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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Metcon (Time)

Complete the following with a partner for time:

800m Run

100 Box Jumps

90 Sit-Ups

80 Deadlifts

70 Air Squats

60 C2B Pull Ups

50 KB Swings

40 Burpees

30 Knee To Elbow

20 Push Ups

10 Thrusters

RX+: 30/24″, 155/105#, KB 70/53#

RX: 24/20″, 135/95#, KB 53/35#

SP: 20/16″, 95/65#, KB 35/26# also see Life

*one person may work at a time, partners must complete the run together

LIFE

L1: Metcon (Time)

Complete the following with a partner for time:

800m Run

100 Box Step Ups 20/16″

90 Sit-Ups

80 Deadlifts 95/65

70 Air Squats

60 Ring Rows

50 KB Swings 35/26

40 Burpees

30 Hanging Knee Tucks

20 Push Ups

10 DB Thrusters 30/20

*one person may work at a time, partners must complete the run together