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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 9/11/16 (Time)

4 Rounds for time of:

200m Run or row

10 Thrusters 135/95

2 Rope Climb

—–rest 2 min—-

4 rounds

10 deadlift 135/95

20 KB swings 53/35lbs

30 air squats

—-rest 2 min—-

4 rounds

5 push ups

10 clean and jerks 135/95

20 grasshoppers

RX+:as written

RX: 95/65

SP: 75/45

sub 10 single ring ring underhand grip ring rows for rope climbs

Life – linchpin 5/15/16 (Time)

6 rounds

10 DB squat clean thruster 30/15lbs

10 Sit up

20 lunges

10 hanging knee tuck

20 air squats

20 donkey kicks

200m run or row

RX: as written

SP: 20/10

JUST MOVE: Half reps

Aux WOD

AU: AUX – run easy (No Measure)

Run 800m at an easy pace

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