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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Linchpin 1rm clean and jerk (Time)

In a 13 minute window:

1 RM clean and jerk

—-rest 2 min—-

4 Rounds for time of:

400m run or row

15 Wall Balls 20/14

15 Pull-ups (sub ring rows)

—–rest 2 min—–

21-15-9 reps for time of:

Calories, Rowing

push ups

GHD sit ups

RX+: Sub HS push ups and 5 MU

RX: as written

SP: 14/10lbs

Sub 5×5 rep clean and jerk for newer lifters.

Write weight in notes.

L1/2: Life – long saturday (Time)

30 stair runs (do these at any time)

2k row (Do this at any time)


50 KB swings 35/26

20 burpees

50 goblet squats 35/26

50 GHD sit ups

50 Box/bench dips

RX: as written

SP: 26/18lbs

JUST MOVE: 1/2 reps SP weight

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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