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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 5/28/16 (Time)

For time:

1000m Row

10 Rope Climbs, 15 ft

800m Run

8 Rope Climbs, 15 ft

60 GHD sit-ups

6 Rope Climbs, 15 ft

40 Calories, Assault Bike

4 Rope Climbs, 15 ft

20 Burpees

2 Rope Climbs, 15 ft

For time:

800m run

30 Shoulder Press 95/65

800m run

RX+: as Written

RX: 75/45

SP: empty bar

Sub 5 x’s DB bent over row for rope climb 20/10lbs

L1: Life – Linchpin 5/29/16 (Time)

For time:

1000m Row

10 stair runs

800m Run

10 stair runs

60 V ups

10 stair runs

40 Box step ups

10 stair runs

20 Burpees

10 stair runs

100 jane fondas

100 clam shells

100 donkey kicks

AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch