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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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L1: Life – Linchpin 7/17/16 (Time)

For time:

80 ring rows

60 DB Clean & Jerks 30/20lbs

40 Bar-facing Burpees

30-20-10 reps for time of:

Goblet Squat w/1 DB.

DB floor press

In a 5 minute window:

50 GHD Sit-ups

Max Cals Row (subtract calories as seconds from total time)

RX: as written

SP: 20/10lbs

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: Sport – linchpin (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 5 minutes between workouts

RX+:as written

RX: 135/85

SP: 95/65

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press