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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – partner tuff love (Time)

100 partner wallballs (throw to wall partner catches)

200m run together

80 TTB while partner hangs

200m run together

60 partner over burpees

200m run together

60 cal row while partner holds DL

RX+: 30/20, 315/205

RX: 20/14, 225/135

SP: 14/10, 155/95

Sub hanging knee tucks if need for TTB. Reps are total reps.

L1: Life – Linchpin 5/29/16 (Time)

For time:

1000m Row

10 stair runs

800m Run

10 stair runs

60 V ups

10 stair runs

40 Box step ups 20/16″

10 stair runs

20 Burpees

10 stair runs

—–rest 1 min—–

100 jane fondas

100 clam shells

100 donkey kicks

AUX: AUX – 1 mile run or core (Time)

1 mile run

—-OR—–

6 min plank

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