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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – short 13 min Front squat (Weight)

13 min to establish a max

Front Squat

S2: White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
30 min cap

RX: 45/25lbs

SP: 15 single ring rows hanging knee tuck.

Sub one stand up on rope if needed.

L1: Life – Linchpin 6/11/16 (Time)

3 Rounds for time of:

20 ring rows

20 single arm DB squat cleans 30/20lbs

20 Box step ups 20/16″

3 Rounds for time of:

40 Wallballs 14/10lbs

20 v-ups

20 kettlebell swings 35/26lbs

For time:

accumulate 8 minutes holding 2 DB’s overhead

*every time you break run 400m

RX: as written

SP: 20/10lbs, 26/10lbs

*Rest 3 minutes between workouts

AUX: aux – row (No Measure)

1500m row at 70%

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