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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Olympic swimmer/runner (No Measure)

400m run or 2 minutes of this dance https://vimeo.com/45784191

2 rounds

15 bent over arm slaps (Like Phelps)

20 flutter kicks

10 donkey kicks

10 jumping squats

10 calf pedals

Followed by splashing water on your face and kissing your necklace (optional)

S1: SPORT – Big long team (Time)

For time as a 2-person team:

500 jump rope

100 cal row

100 TTB

100 DB squat cleans

40 Rope Climbs, 15 ft

*partition reps in any order. One working at a time.

RX+ 40/20lbs

RX: Half ropes 30/15lbs

SP: stand ups on ropes 20/10lbs

40 min cap

L1: Life – Linchpin 8/21/16 (Time)

“Randy”

For time:

100 DB snatch 20/10lbs

*if you stop moving run a 400m

3 Rounds of:

20 GHD sit-ups

20 DB lunges 20/10lbs

20 ring rows (1 ring flipped grip)

5 Rounds of:

20 Cal row

30 empty bar good morning 35/15lbs

30 jane fondas

RX: as written

SP: 15/5lbs

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative