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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 2/10/17 (Time)

21-15-9 reps for time of:

Thruster 95/65

Pull-ups

3 Rounds for time of:

400m run or row

20 Push-ups

20 Overhead Squats 95/65

30-25-20 reps for time of:

GHD Sit-up

Calories, Rower

*Rest 2 minutes between workouts

RX+: as written

RX: 75/45

SP: empty bar ring row

L1: Life – linchpin 2/10/17 (Time)

30-25-20 reps for time of:

GHD Sit-up

Calories, Rower

—–then—–

40-30-20 reps for time of:

Thruster PVC

Russian KB swings 26/18lbs

—–then—-

3 Rounds for time of:

400m run or row

20 knee Push-ups

20 Overhead Squats PVC

RX: as written

SP: every 5 minutes rest 1 min

45 min cap

AUX: AUX- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig

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