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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: Sport linchpin 4/17 (Time)

5 rounds

10 pull ups

15 push ups

20 sit ups

3 Rounds for time of:

7 Clean & Jerks 135/95

7 Ring Muscle-ups

9-15-21 reps for time of:

Burpee, bar-facing

Toes-to-bar

Overhead Squat 115/80

*Rest 5 minutes between workouts

RX+ as written

RX: 115/75, 95/65 double ring dips for MU

SP: 75/45, sub double banded ring dips

L1: Life – linchpin 4/17/16 (Time)

5 rounds

10 ring rows

20 hip taps

20 sit ups

3 Rounds for time of:

21 Clean & Jerks 30/20

7 Ring Muscle-ups with feet on ground and jump into top of

9-15-21 reps for time of:

cal assault

Burpee, bar-facing

hanging knee tuck

sinlge arm DB OHS 20/10

AUX: AUX coaches choice (No Measure)

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