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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – linchpin sunday 3 wods long (Time)

5 Rounds for time of:

15 Box Jumps 24″/20″

12 Deadlift 155/105 9

Hang Power Clean 155/105

6 Push Jerk 155/105

For time:

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees over the rower

2 Rounds for time of:

25 Toes-to-bar

15 Front Squats 155/105

*Rest 2 minutes between workouts

RX+:as written

RX: 135/85

SP: 95/65

L1/2: 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 or row

RX: as written

SP: 20/10

JUST MOVE: Half reps

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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