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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Push Up G2O Burpee (No Measure)

400 meter run, then:

3 rounds

5 push ups

7 G2O w/plate 45/25

5 burpees

SPORT

S1: Metcon (Time)

Begin at 0:00

For time:

100 Double-unders

80 Wall ball shots 20/14

60 push-ups

400m run

20 HSPU

10 Power cleans 185/125

5 Muscle-ups

Begin at 30:00

3 rounds:

10 front squats 185/125 (no rack)

20 chest to bar pull-ups

50 double-unders

Begin at 50:00

For time:

100 overhead squats 95/65

Rx+: As Written

Rx: 135/95

Sp: 95/65

LIFE

L1: Metcon (Time)

Begin at 0:00

For time:

100 Double-unders

80 Wall ball shots 20/14

60 push-ups

400m run

20 DB Push Press 20/10

15 Empty Barbell Thrusters

10 Burpees

Begin at 30:00

3 rounds:

10 front squats 95/65 (Use Rack)

20 Jumping Pull-Ups

50 double-unders

Begin at 50:00

For time:

100 Deadlifts 95/65

*every minute on the minute perform 3 burpees

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