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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

2 Rounds

10 Wall Balls

10 KB Swings

SPORT

HAPPY FOURTH OF JULY!!

S1: Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
RX+:225/155 As prescribed

Rx: 185/125,

SP: 155/105, Ring Rows, Double Taps Plates/Extra Mats for HSPU

30 min cap

LIFE

L1: Metcon (Time)

10 Rounds for time with a partner

10 Burpees

10 Weighted Sit Ups

10 Box Jumps

10 DB Thrusters

Partner Runs 200m while other partner works

Rx+: 40/30#DB, 24/20″

RX: 30/20#DB, 24/20″

SP: 20/10#DB, 20/16″

https://www.youtube.com/watch?v=vlMbsyQGSD4

sit up with one hand around each end of your dumbbell

30min Cap

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