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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 11/6/16 (Time)

For time:

50 Burpee Box Jumps 24″/20″

Part “B”

For time:

100/70 Calories, Assault Bike

Part “C”

For time:

50 Chest to bar Pull-ups

*Every 30 seconds do 1 Clean & Jerk.

*Part “A” use 185/135.

*Each workout begins with a clean & jerk.

*Rest 3 minutes between workouts.

RX+: as written

RX: 135/95, chin over

SP: 95/45, Mod pull up

L1: Life – Linchpin 8/14/16 (Time)

For time:

50-40-30-20-10 reps, Air Squat

25-20-15-10-5 reps DB clean and Jerk 20/10lbs

30-20-10

Wallball Shot 14/10lbs

Hanging knee tuck

Bench dips

For time:

1500/1200m Row

1 Mile Run

RX: as written

SP: 15/5lbs 10/4lbs

AUX: AUX – run easy (No Measure)

Easy 800m run

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