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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1/2: Sport – long fun Sunday workout (Time)

4 rounds

25 Burpee Box Jumps 24″/20″

800 run or row

25 TTB

*Every 1 min do 1 Clean & Jerk 185/115 (except when running or rowing.

RX+: as written

RX: 135/95, chin over

SP: 95/45, Mod pull up

CHANGE: 3-4 rounds 8/17

L1/2: Life – linchpin 4/17/16 (Time)

800m run or row

5 rounds

20 hip taps

20 sit ups

—–Then—–

3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of dip

—-Then—

800m run or row

RX: as written

SP: 20/10lbs

JUST MOVE: half reps

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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