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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

Sport – NOT THE Lumberjack 20 (Time)

2 rounds with a partner

20 front squats 205/115

200m run or row

24 lateral Box jump overs 24/20″

200m run or row

18 stair runs

200m run or row

22 Db box step up thrusters (thruster at top of box) 50/40lbs

200m run or row

26 push ups /w 45/25lbs plate on back

200m run or row

16 back rack lunges 205/115lbs

200m run or row

20 Power Cleans 205/115lbs

200m run or row

RX+: as written

RX: 155/95, 40/30 25/15lbs for push up

SP: 95/55, 30/18lbs

Stagger starts if needed.

L1: Life – 12 days of april (Time)

12 days of April SOLO

1 100m run or row

2 push ups

3 = 200m run

4 GHD sit ups

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 = 400m run

9 KBS 35/18

10 lunges

11 KB deadlifts

12=100m lunge

45 min cap

JUST MOVE: go until number 9

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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