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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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L2: Life – linchpin 5/15/16 (Time)

6 rounds

10 DB squat clean thruster 30/15lbs

10 Sit up

20 lunges

10 hanging knee tuck

20 air squats

20 donkey kicks

200m run

RX: as written

SP: 20/10

S1: Sport – linchpin 7/25/16 (Time)

FOR TIME:

3 Rounds for time of:

400m run

15 Knees-to-elbows

30 DB snatches, alternating 70/50

rest 5 mins

“Nasty Girls”

3 Rounds for time of:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans 135/95

rest 5 mins

21-15-9 reps for time of:

Row, Calories

Bench Press 135/95

*50 min cap

——–

Rx+: as written

Rx: C2B, 115/75# 40/20lbs

SP: 30/15, 25 ring rows, 65/35#

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds