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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

10 scap pull ups

10 side to side haning swings

S1: Sport linchpin 4/17 (Time)

5 rounds

10 pull ups

15 push ups

20 sit ups

3 Rounds for time of:

7 Clean & Jerks 135/95

7 Ring Muscle-ups

9-15-21 reps for time of:

Burpee, bar-facing

Toes-to-bar

Overhead Squat 115/80

*Rest 5 minutes between workouts

RX+ as written

RX: 115/75, 95/65 double ring dips for MU

SP: 75/45, sub double banded ring dips

L2: Life – Linchpin 6/5/16 (Time)

For time:

48 DB Front Squat 20/10

36 DB Clean & Jerk

24 single arm db snatch

3 Rounds for time of:

30/25 Calories, Assault Bike

30 GHD sit-ups

50-40-30 reps for time of:

Kettlebell swings

Push ups

RX: as written

SP: 15/5lbs

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s