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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Team holds (Time)

Partner

800m Partner Med ball run (each holding one) 20/14lbs

100 strict pull ups (band as needed)

50 DB Man makers 30/20lbs

400m Partner med ball run (each holding one)

Accumulate 5 min Front Rack hold (from ground) 165/105lbs

Every 4 minutes run 200m as a team

RX+:40/30lbs, 195/120lbs

RX: as writen

SP: 20/10lbs, 95/65lbs

40 min cap

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

L1: Life – long (Time)

1 mile run or 1500m row

5 rounds

20 box step ups 20/16″

20 Single arm DB Overhead box squat 20/10lbs

20 DB wood choppers (total) 20/10lbs

10 burpees

200m Run

—-Then—-

1 mile run or 1500m Row

RX: as written

SP: 15/5lbs

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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