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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1/2: Sport – Long 3 wod linch (Time)

2 Rounds for time of:

22 Thrusters 115/80

22 Pull-ups

—Rest 1 min—

2 Rounds for time of:

22 Deadlifts 225/155

22 shoulder taps against wall

—Rest 1 min—–

2 Rounds for time of:

22 Toes-to-bar

22 Hang Power Snatch 115/80

RX+: as written

RX: 75/45,165/105lbs

SP: empty bar, 135/75lbs

L1/2: Linchpin LIfe 4/10/16 (Time)

For time:

200 Single unders

75 DB hang cleans 20/10lbs

40 DB thrusters 20/10lbs

6 Rounds for time:

10 DB snatch 20/10

2 Rounds of “Cindy” (5 banded PU, 10 knee push ups, 15 air squats)

For time:

75 DB shoulder press

1 mile run. or 2k row

42 minute cap

RX: as written

SP: 15/5lbs

JUST MOVE: Half Rep

AUX: AUX coaches choice (No Measure)

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