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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: Metcon (Time)

21-15-9 reps for time of:

Thruster 115/75

Handstand Push-up

9-15-21-27 reps for time of:

Calories Rowing

Chest-to-bar Pull-ups

AMRAP 7 minutes of:

30 Double-unders

9 Toes-to-bar

3 Hang Power Cleans 185/135

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

40-30-20-10 reps for time of:

Thruster (Empty Barbell)

Cals on Assault Bike

9-15-21-27-35 reps for time of:

Calories Rowing

KB Swings

AMRAP 10 minutes of:

30 Wall Balls 14/10

10 V-Ups

5 Burpees

*Rest 2 minutes between workouts