In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes of:

500m Row

400m Run

20 Calories Air Assault

10 Triple-unders

LIFE

L1: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes of:

500m Row

400m Run

20 Calories Air Assault

10 Double Unders/Single Unders