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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – TUFF love 2017 GIRLS (Time)

In teams of 2 one working

Jackie 1k row, 50 thrusters (empty bar), 30 pull ups

Fran 21-15-9 Thrusters, pull up

Diane 21-15-9 Deadlifts and seated DB press

—-Rest 2 min—-

Karen 150 partner wall balls (alternating)

—–Rest 1 min ——

50 man makers

*one barbell. Must change weights

RX+: HSPU, 95/65 225/155, 20/14lbs, 50/40lbs

RX: 65/45 165/105, 20/14, 40/30lbs

SP: empty bar 95/65, 14/10lbs 30/20lbs

L1/2: Life – Linchpin 7/17/16 (Time)

For time:

800m run or 50/35 cal bike

80 ring rows

60 DB Clean & Jerks 30/20lbs

40 line over burpees


30-20-10 reps for time of:

Goblet Squat w/1 DB.

DB floor press


In a 10 minute window:

50 GHD Sit-up

Max Cals Row (subtract calories as seconds from total time)

RX: as written

SP: 20/10lbs

JUST MOVE: SP weight 1/2 reps

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

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