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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S2: Sport – Linchpin 8/21/16 (Time)

“Randy”

For time:

75 Power Snatch 75/45

3 Rounds of:

20 GHD sit-ups

10 Front Squats 185/135

5 Rope Climbs, 15 ft

4 Rounds of:

20 Calories, Row

15 Shoulder Press, 95/65

RX+: as written

RX: 45/35, 135/85, 75/35

SP: 35/15, 75/45, 45/35

L2: Life – Linchpin 9/16 (Time)

5 Rounds for time of:

20 cal row

12 Burpee Box step overs, 20/16″

9 DB Bicep Curl + Press 20/10lbs

4 Rounds for time of:

200m Run

10 DB front squats 20/10lbs

10 Double DB Russian swings (like KB swings

2 Rounds for time of:

200m suitcase farms walk 30/20lbs (1 DB) walk inside in place for 2 min to sub for weather

20/15 cal assault

20 hanging knee tuck

RX: as written

SP: 15/5lbs, 20/10lbs

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press