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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: S1 – Linchpin 1rm snatch (Time)

In a 10 minute window:

1 RM Snatch

—-rest 2 min—-

4 Rounds for time of:

400m run or row

15 Wall Balls 20/14

15 Pull-ups (sub ring rows)

—–rest 2 min—–

21-15-9 reps for time of:

Calories, Rowing

push ups

RX+: Sub HS push ups and 5 MU

RX: as written

SP: 14/10lbs

Sub 5 rep snatch for newer lifters.

Write weight in notes.

L2: Life – Linchpin 6/11/16 (Time)

3 Rounds for time of:

20 ring rows

20 single arm DB squat cleans 30/20lbs

20 Box step ups 20/16″

3 Rounds for time of:

40 Wallballs 14/10lbs

20 v-ups

20 kettlebell swings 35/26lbs

For time:

accumulate 8 minutes holding 2 DB’s overhead

*every time you break run 400m

RX: as written

SP: 20/10lbs, 26/10lbs

JUST MOVE: half reps

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.