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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 8/21/16 (Time)

“Randy”

For time:

75 Power Snatch 75/45

3 Rounds of:

20 GHD sit-ups

10 Front Squats 185/135

5 Rope Climbs, 15 ft

4 Rounds of:

20 Calories, Row

15 Shoulder Press, 95/65

RX+: as written

RX: 45/35, 135/85, 75/35

SP: 35/15, 75/45, 45/35

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

L1: Life – Linchpin 8/21/16 (Time)

“Randy”

For time:

100 DB snatch 20/10lbs

*if you stop moving run a 400m

3 Rounds of:

20 GHD sit-ups

20 DB lunges 20/10lbs

20 ring rows (1 ring flipped grip)

5 Rounds of:

20 Cal row

30 empty bar good morning 35/15lbs

30 jane fondas

RX: as written

SP: 15/5lbs

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose