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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: Sport linchpin 1/28 (Time)

5 rounds

10 pull ups

15 push ups

20 sit ups

3 Rounds for time of:

7 Clean & Jerks 135/95

7 Ring Muscle-ups

9-15-21 reps for time of:

Burpee, bar-facing

Toes-to-bar

Overhead Squat 115/80

*Rest 5 minutes between workouts

RX+ as written

RX: 115/75, 95/65 double ring dips for MU

SP: 75/45, sub double banded ring dips

L1: Life – long (Time)

1 mile run or 1500m row

5 rounds

20 box step ups 20/16″

20 Single arm DB Overhead box squat 20/10lbs

20 DB wood choppers (total) 20/10lbs

10 burpees

200m Run

—-Then—-

1 mile run or 1500m Row

RX: as written

SP: 15/5lbs

AUX: AUX – core mobility (No Measure)

3 x 15m lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest