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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport WOD 02-18-15 (AMRAP – Rounds and Reps)

Teams of 2, 35 min AMRAP:

30 Lateral Barbell Burpees

100 Double Unders

20 Power Snatch

200m partner run

Partition reps as needed

Score = total reps completed

Rx+ – Weight increases each round (see below).

Rx – 95/65

Sprint – 65/55

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/85

Round 4 – 135/95

Round 5 – 165/115 (stay at this weight)

L1: Life – Double date (Time)

“Double Date Life” (teams of 2)

3 rounds

Run 800 meters

50 Russian KBS 35/26lbs

40 ring rows

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

45 min cap

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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