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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Simple Barbell/Oly Prep (No Measure)

45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)

2 Rounds

10 Empty Barbell Strict Press

10 Empty Barbell Front Squats

10 Empty Barbell Bent Over Row

5 Empty Barbell Muscle Clean

5 Empty Barbell Muscle Snatch

SPORT

S1: Metcon (Time)

Ascending “”Elizabeth”

9-15-21 reps for time of:

Squat Clean 135/95

Ring dips

4 Rounds for time of:

12 Toes to bar

12 Push Jerks 135/95

12 Box Jumps 24″”/20″”

“SQT”

3 Rounds for time of:

10 Ground to Overhead 95/65

200yd Shuttle Run (50yd x 4)

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

9-15-21-25 reps for time of:

KB Goblet Squats 53/35

Elevated Push Up

4 Rounds for time of:

15 V-Ups

15 Strict Press

20 Goblet Squats

8 Rounds

14 DB Snatch 20/10

14 Cals Assault bike

*Rest 2 minutes between workouts