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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Sport – linchpin 5/15/16 (Time)

9-6-3 reps for time of:

Squat Clean Thruster 155/105

Ring Muscle-ups

3 Rounds for time of:

50 ft Front Rack Lunge 155/105

15 Toes-to-bar

15 Kettle Bell Swings 70/53

For time:

150 Double-unders

75 Push Press 95/65

Rx+:as written

RX: 115/75, 53/35, triple pull ups

SP: 95/65, 44/18

Rest 2 minutes between workouts

L1: Life – linchpin 5/15/16 (Time)

21-15-9

DB squat clean thruster 30/20

Sit up

3 Rounds for time of:

20 DB lunges 30/20

20 hanging knee tuck

20 kb swings 35/26

For time:

300 single unders

75 db press 30/20

RX: as written

SP: 20/10

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