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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Metcon (Time)

3 Rounds for time:

400m Run

20 Overhead Squats 95/65

3 Rounds for time:

15 Calories Rowing

15 Clean & Jerk 115/75

21-15-9 reps for time of:

Deadlift 205/145

Burpee

Pull-up

Rest 5 minutes between workouts.

LIFE

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