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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – linchpin (Time)

5 Rounds for time of:

15 Box Jumps 24″/20″

12 Deadlift 155/105 9

Hang Power Clean 155/105

6 Push Jerk 155/105

For time:

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees over the rower

2 Rounds for time of:

25 Toes-to-bar

15 Front Squats 155/105

*Rest 5 minutes between workouts

RX+:as written

RX: 135/85

SP: 95/65

L1: Life – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 35/18lbs

15 Burpees

—then—

2 Rounds for time of:

800m run or row

60 Air Squats

30 ring rows

15 DB snatches 30/20lbs

—-then—-

3 Rounds for time of:

200 single unders

30 plate wood chops 25/15lbs

RX: as written

SP: 26/10, 15/10lbs

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose