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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

S1: Sport – Linchpin 11/20/16 (Time)

3 Rounds for time of:

30 shoulder taps in HS position

10 Clean & Jerks 115/65

2 Rounds for time of:

400m Run

20 jumping bar Muscle ups

For time:

1000m row

50 GHD Sit-ups

RX+:155/105, 10m HS walk, 10 muscle ups

RX: as written

SP: 95/45

*Rest 3 minutes between workouts

L1: Life – Linchpin 11/20/16 (Time)

5 Rounds for time of:

30 shoulder taps

10 Empty bar Clean & Jerks

——–then——–

2 Rounds for time of:

400m Run

20 jumping bar or ring Muscle ups

——-then——–

1000m row

50 GHD Sit-ups

25 v ups