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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – Linchpin 7/10/16 (Time)

3 Rounds for time of:

21 Deadlifts 165/115

7 Overhead Squats 165/115

21-15-9 reps for time of:

Hang Squat Clean 135/95

Ring Muscle-ups (sub 3x’s pull ups)

For time:

800m Run

RX+:as written

RX: 115/75, 95/65

SP: 75/45 ring rows

*Rest 3 minutes between workouts

L1: Life – Linchpin 7/10/16 (Time)

3 Rounds for time of:

40 KB Deadlifts 53/35lbs

15 Overhead Squats trainer bar or PVC

3x(21-15-9) reps for time of:

Hang DB Squat Clean 20/10lbs

jumping ring muscle ups (half reps)

For time:

800m Run

rest 1 min

400m run

rest :30

200m run

RX: as written

SP: 35/18lbs, 10/5lbs

40 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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