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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: linchpin 3/19 (Time)

For time as a 2-person team:

50 Clean & Jerks 155/105

50 Ring Muscle-ups

100 Wall Ball Shots 20/14

50 Handstand Push-ups, strict

50 Squat Snatch 155/105

RX+ as written

RX: 135/95, 100 pull ups 100 hand release push ups

SP: 95/65 same as rx

*Pairs may accomplish the work in whatever manner, order, and rep scheme they believe will be the fastest. The only rule is just one person may work at a time.

L1: Linchpin 3/19 life (Time)

100 DB Clean & Jerks 30/15

50 ring row into jumping dip

100 Wall Ball Shots 14/10

100 hand release push up

100 DB Snatch 30/15

*May accomplish the work in whatever manner, order, and rep scheme they believe will be the fastest.

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