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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

SPORT

S1: Helen (Time)

3 Rounds

400m Run

21 KB Swings

12 Pull-Ups

Rx+:53/35

Rx:35/26

Sp:26/18
rest 5 mins between workouts

Metcon (Time)

4 Rounds for time of:

30 Abmat Sit-ups (unanchored)

15 Deadlifts 245/165

rest 5 mins between workouts

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

9 Wallball Shots 20/14

6 Burpees to 6″ target