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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 11/20/16 (Time)

3 Rounds for time of:

30 shoulder taps in HS position

10 Clean & Jerks 115/65

2 Rounds for time of:

400m Run

20 jumping bar Muscle ups

For time:

1000m row

50 GHD Sit-ups

RX+:155/105, 10m HS walk, 10 muscle ups

RX: as written

SP: 95/45

*Rest 3 minutes between workouts

L1: Life – linchpin 3/27/16 (Time)

For time:

60 goblet squats 44/26

2 Mile run or 1600m row

60 goblet squats 44/26

—-rest 1 min—–

5 Rounds for time of:

60 line jumps

20 grasshoppers

20 shoulder press 20/10

—-rest 1 min—–

For time:

30 Burpees to 12″ above reach

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift