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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1: Sport – Saturday long team stuff (Time)

teams of 2 one working

100 front squats 95/65lbs


6 rounds

10 Burpee box jumps 24/20″

20 pull ups

30 GHD sit ups

40 Thrusters 95/65lbs

50 Double unders


50 Front squats 95/65lbs

RX+: 100 DU, 135/95

RX: as written

SP: 100 single unders, 75/35 Ring rows

40 min cap

L1: Life – linchpin 4/17/16 (Time)

800m run or row

5 rounds

20 hip taps

20 sit ups


3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of dip


800m run or row

RX: as written

SP: 20/10lbs

JUST MOVE: half reps

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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