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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S1: Metcon (Time)

For time:

400m Run

20 Dumbbell Thrusters 40/30

400m run

18 Dumbbell Thrusters

etc, etc until…

400m Run

2 Dumbbell Thrusters

4 Rounds for time of:

25 GHD sit-ups

6 Strict Pull Ups

9-6-3 reps of:

Snatch 135/95

Burpee Box Jump 24″/20″

*Rest 3 minutes between workouts.

LIFE

L1: Metcon (Time)

For time:

400m Run

20 Dumbbell Thrusters 30/20

400m run

18 Dumbbell Thrusters

etc, etc until…

400m Run

2 Dumbbell Thrusters

4 Rounds for time of:

30 Ab Mat sit-ups

20 Ring Rows

20-15-10 reps of:

Push Press 75/55

Box Jump 24″/20″

*Rest 2 minutes between workouts.

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