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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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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

S1: Sport – Linchpin 8/7/16 (Time)

For time, as a 2-person team:

42 Thrusters 135/95

21 Ring Muscle-ups

36 Squat Snatch 135/95

18 Ring Muscle-ups

30 Thrusters

15 Ring Muscle-ups

24 Squat Snatch

12 Ring Muscle-ups

18 Thrusters

9 Ring Muscle-ups

12 Squat Snatch

6 Ring Muscle-ups

6 Thrusters

3 Ring Muscle-ups

RX+: as written

RX: 95/65lbs pull ups

SP: 75/45 ring rows

*Divide the reps as desired, but all 42 thrusters must be completed 1st, then the 21 MU’s, then the 36 snatch, etc

Life – linchpin 5/9 (Time)

8 rounds

5 DB squat cleans 20/10

10 db bent over row

10 shoulder press

—–no rest—–

For time:

100 Air Squats

100 mountain climbers

100 Air Squats

—-no rest——

For time:

500m row

400m run

30 Calories, Assault Bike

Rx: 30/20lbs

Sp: as written

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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