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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Filthy hundred (Time)

Partner Workout

“Filthy Hundred”

100 Box Jumps 24/20

100 Jumping Pullups

100 KB Swings 44/26

100 Walking Lunge

100 Knees to Elbows

100 Push Press 75/45

100 Back Extension on GHD

100 Wallballs 20/14

100 burpees

100 Double unders (LIFE: do stick jumps)

*Score is total time. One person works at a time.

Coaches Choice (No Measure)

L1: Life – linchpin 5/15/16 (Time)

6 rounds

10 DB squat clean thruster 30/15lbs

10 Sit up

20 lunges

10 hanging knee tuck

20 air squats

20 donkey kicks

200m run

RX: as written

SP: 20/10

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.