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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 – lInchpin 6/11/16 real (Time)

3 Rounds for time of:

15 pull ups

10 Squat Cleans 135/95

20 lunges hugging ball

—-rest 2 min—-

3 Rounds for time of:

21 Wallballs 20/14

15 GHD sit ups

9 Power Snatch 115/80

—-rest 2 min—-

60/40 Pull-ups, strict

*every time you break run 200m

RX+: as written

RX: 20lbs lighter, 40/20 pull ups

SP: 40lbs lighter, 40/20 banded pull up. make it hard.

L1/2: The “Life” Ironman (PRF) (Time)

1 mile Run

80/50 Cal Assault

3000 Row

Every time you stop moving you must do 20 air squats

3 min AMRAP stair climbs (sub walking lunges if needed)

Partition as you would like.

——- some start on assault bike——–

JUST MOVE: half reps

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

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