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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S2: Sport – linchpin 7/3/16 (AMRAP – Rounds and Reps)

Amrap 5 minutes of:

5 Power Cleans 95/65

5 Thrusters 95/65

Amrap 10 minutes of:

3 Deadlifts 315/225

1 Round of “Cindy”

Amrap 7 minutes of:

7 Burpees, lateral over bar

7 Hang Power Snatch 75/55

RX+: as written

RX: 75/45, 245/155, empty bar

SP: Empty bar, 165/75lbs

*Rest 2 minutes between workouts

L2: Life – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 35/18lbs

15 Burpees

—then—

2 Rounds for time of:

800m run or row

60 Air Squats

30 ring rows

15 DB snatches 30/20lbs

—-then—-

3 Rounds for time of:

200 single unders

30 plate wood chops 25/15lbs

RX: as written

SP: 26/10, 15/10lbs

JUST MOVE: 1/2 reps SP weight

AUX: aux – 2 mile (No Measure)

2 mile run cool down

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