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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

SPORT

S1: Metcon (Time)

For time:

21 Power Snatch 135/95

15 Thrusters

9 Squat Snatch

5 Rounds for time of:

15 Wall Ball 20/14

10 Burpees

5 Ring Muscle-ups

For time:

15 Hang Power Cleans 185/135

800m run

15 Hang Power Cleans

*Rest 5 minutes between workouts

Rx+: As Written

Rx: 115/80 then 135/95, C2B Pull Ups

Sp: Less than or Equal to 95/65 then 75/55, Chin Over Bar

LIFE

L1: Metcon (Time)

2 Rounds For Time:

21 Deadlift 135/95

15 Burpees

10 KB Swings 35/26

5 Rounds for time of:

15 Wall Ball Shots 20/14

10 Push Ups

10 Bent Over Row 75/55

For time:

30 Goblet Squats 35/26

800m run

30 Goblet Squats 35/26

*Rest 2 minutes between workouts

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