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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S1/2: Sport – Long mid week (Time)

400m run or row

100 Wall balls unbroken 20/14

400m run or row

100 box step ups (must stay moving) 24/20″

400m run or row

50/30 push ups (must stay moving)

400m run or row

50 front squats 95/65 (must keep in front rack)

400m run or row

every time you break do 10 burpees. Each additional break add 5 more burpees

RX+:135/95, sub HS push up.

RX: as written

SP: 75/35lbs, knee push ups.

42 min cap

L1/2: Life – Linchpin 9/19/16 (Time)

6 Rounds for time of:

15 cal row

20 DB floor press 30/15lbs

—–Then—-

3 rounds

15 Single arm DB Squat Clean

12 Single arm DB thruster

9 Single arm DB Clean & Jerk

200m run or row

—–Then—-

10 rounds

4 Burpees, lateral over bar

2 stair runs.

RX: as written

SP: 20/10lbs

jUST MOVE: Half reps

AUX: aux – row (No Measure)

1500m row at 70%

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