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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – linchpin longer 3 worokouts (Time)

For Time:

5 Rounds:

10 Deadlifts (225/155)

10 HSPU

—Rest 2 min—

3 Rounds:

20 Pull-ups

20 Wallballs (20/14)

—Rest 2 min—

1 Round:

40 OHS (115/75)

40 T2B

RX+: as written

RX: 185/105lbs, 75/45lbs,

SP: 135/75, Empty bar, Push ups

Sub box hspu if needed

L1/2: Life 2k row plus other stuff (Time)

2 rounds

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise

Put small metal plate under bumper for up downs to avoid smashing fingers.

23 min cap

JUST MOVE: 1 round 1 k row

AUX: AUX – run easy (No Measure)

Run 800m at an easy pace

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