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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport-2013 CF Games WOD (in teams of 2) (Time)

2000 Row

—–then—–

5 rounds

25 pull ups

7 push jerks 135/85

—–then—–

140/90 cal assault

—–then—–

5 rounds

10 burpees

10 hang power cleans

RX+: 155/105

RX: as written

SP 95/65

Break up work however you would like. One working at a time. 40 min cap

L1: Life – linchpin 3/27/16 (Time)

For time:

60 goblet squats 44/26

2 Mile run or 1600m row

60 goblet squats 44/26

—-rest 1 min—–

5 Rounds for time of:

60 line jumps

20 grasshoppers

20 shoulder press 20/10

—-rest 1 min—–

For time:

30 Burpees to 12″ above reach

AUX: AUX – 1 mile run or core (Time)

1 mile run

—-OR—–

6 min plank

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