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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Rise 7’s Team (Time)

14 Rounds:

7 thrusters 135/95lbs

7 sumo deadlift high pull

7 burpees

7 DB snatch (L arm) 50/30lbs

7 DB snatch (R arm)

7 back squats

7 wallballs 20/14

RX+:as written

Rx: 95/65

SP: 75/45

40 min cap

*Score=Time

One working at a time

L1: Life – Linchpin 4/16 (Time)

For time:

10 rounds

4 thrusters empty trainer bar

4 sit ups

7 Round for time of:

200m Row

10 knee push ups

5 Rounds for time of:

200m run

10 double DB Delt raise 15/10lbs

15 DB bicep curls

20 DB arm circles overhead

RX: as written

SP: 10/5lbs

*Rest 1 minutes between workouts

AUX: AUX – TTB + shoulders (No Measure)

4 min EMOM 5-12 TTB

2 min PVC shoulder stretch (underhand clean grip elbows close and on box. push head down)