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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

10 scap pull ups

10 side to side haning swings

S2: Sport – Lumberjack 20 (Time)

20 Deadlifts 275/155lbs

Run 400m

20 KB swings 70/53lbs

Run 400m

20 Overhead Squats 115/75lbs

Run 400m

20 Burpees

Run 400m

20 Pullups

Run 400m

20 Box jumps 24/20″

Run 400m

20 Squat Cleans 115/75lbs

Run 400m

RX+: as written

RX: 205/105, 53/35, 75/45

SP: 135/65, 35/18, empty bar

One bar change weights

L2: Life – linchpin 5/9 (Time)

8 rounds

5 DB squat cleans 30/20

10 DB bent over rows

10 DB shoulder press

—-no rest—–

100 Air Squats

100 mountain climbers

100 Air Squats

—-no rest——

500m row

400m run

30 Calories, Assault Bike

Rx:as written

Sp: 20/10

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold