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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: Sport – linchpin sunday 3 wods long (Time)

5 Rounds for time of:

15 Box Jumps 24″/20″

12 Deadlift 155/105 9

Hang Power Clean 155/105

6 Push Jerk 155/105

For time:

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees over the rower

2 Rounds for time of:

25 Toes-to-bar

15 Front Squats 155/105

*Rest 2 minutes between workouts

RX+:as written

RX: 135/85

SP: 95/65

L1: Life Linchpin 3/13 (Time)

10-20-40

Kettlebell Swings 35/18lbs

Burpees

—- Then 800 m run or row —-

20-16-10

DB hang squat clean 30/15lbs

empty bar OHS

—–Then 800 m run or row—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run or row

42 min cap

RX: as written

SP: 18/10lbs, 20/10lbs PVC OHS

JUST MOVE: half reps

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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