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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 3/27/16 (Time)

For time:

20 Back Squats 225/155

2 Mile run

20 Back Squats 225/155

5 Rounds for time of:

50 Double-unders

25 Push Press 75/55

For time:

30 Burpees to 12″ above reach

15 Bar Muscle-ups

30m Handstand Walk

*Rest 5 minutes between workouts

RX+: as written

RX: 155/105, jumping bar muscle ups, 50 shoulder taps

SP: 135/95, jumping ring muscle up, 50 hip taps

L1: Life – linchpin 3/27/16 (Time)

For time:

60 goblet squats 44/26

2 Mile run

60 goblet squats 44/26

—-rest 1 min—–

5 Rounds for time of:

100 line jumps

20 shoulder press 20/10

—-rest 1 min—–

For time:

30 Burpees to 12″ above reach

AUX coaches choice (No Measure)