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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: Sport – Linchpin (Time)

4 Rounds for time of:

500m Row

15 Push Press 135/95

9-15-21-27 reps for time of:

Wall Ball Shot 20/14

Toes-to-bar

“Helen”

3 Rounds for time of:

400m run

21 Kettlebell Swings 53/35

12 Pull-ups

RX+: as written

RX: 95/65, half rep TTB

SP: 65/35 hanging knee tucks

*Rest 3 minutes between workouts

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

L1: Life – linchpin sunday long 3 workouts (Time)

10 rounds

20 banded weighted jumping jaxs

30 plie pole calf raise

10 DB shoulder press 30/15

—–10 stair runs—-

100 Air Squats

100 mountain climbers

100 Air Squats

—–10 stair runs—-

500m row

400m run

50 Calories, Assault Bike

Rx:as written

Sp: 20/10