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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Metcon (Time)

4 Rounds

5 Toes 2 Bar

10 Overhead Squat 115/75

3 Rounds for time of:

50 Double-unders

15 Cals on Rower

15 Hang Squat Cleans 135/95

3 Rounds for time of:

15 Push Press 135/95

15 Deadlift

15 Hand Release push-up

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

5 Rounds

10 Elevated Push Ups

10 Goblet Squats 35/26

3 Rounds for time of:

100 Single Unders

20 Cals on Rower

25 KB Swings

3 Rounds for time of:

20 Deadlift 95/65

15 Box Step Ups

400 M Run

*No Rest in-between workouts