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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 Thruster + heavy Dead (Time)

2 Rounds:

20 Thrusters (95/65)

2 Rope Climbs

—Rest 2:00—-

2 rounds

10 Deadlifts (275/185)

15 burpees

20 GHDSU

50/35 cal AAB

—-Rest 2:00—

For Time:

1200m Run or row

RX+: as written

RX: 75/45, 205/115lbs

SP: empty bar, 155/75lbs

L1/2: 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

JUST MOVE: 1/2 reps SP weight

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

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