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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 8/28/16 (Time)

400m run

30 pull ups

800m run

30 pull ups

400m run

9 Rope Climbs, 15 ft

27-21-15-9 reps for time of:

Wallball Shot 20/14

Clean & Jerk 95/65

2 Rounds for time of:

20 HSPU

50 Abmat Sit-ups

RX+:as written

RX: push ups

SP: 65/45

L1: Linchpin 3/19 life (Time)

5 rounds

200m row

10 DB Clean & Jerks 30/15

5 ring row into jumping dip

10 Wall Ball Shots 14/10

5 hand release push up

200m run

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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