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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – Linchpin 6/26/16 (Time)

21-15-9 reps of:

Chest-to-bar pull-ups

Handstand Push-ups

Ring Dips

3 Rounds for time of:

20 Front Rack Lunges 135/95

60 sec ft Overhead hold 135/95

50 Abmat Sit-ups

5 rounds

4 Burpees

5 pull ups

RX+:as written

RX: 115/75 pull ups

SP: 75/35 ring rows and push ups

*Rest 3 minutes between workouts

L1/2: The “Life” Ironman (PRF) (Time)

1 mile Run

80/50 Cal Assault

3000 Row

Every time you stop moving you must do 20 air squats

3 min AMRAP stair climbs (sub walking lunges if needed)

Partition as you would like.

——- some start on assault bike——–

JUST MOVE: half reps

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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