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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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snatch + general (No Measure)

400 run

8 min AMRAP

5 push press w/empty bar w/2sec pause at top

5 barbell squats

5 good mornings

10 spiderman lunge

SPORT

S1: Metcon (Time)

3 Minutes:

Max Reps OHS at 70%

4 Rounds for time:

21 Wall Balls 20/14

15 Knees to elbows

9 Handstand Push-ups

4 Rounds of:

6 Ring Muscle-ups

2 Rope Climbs

3 Minutes:

Max Reps Front squats at 70%

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

3 Minutes:

Max Reps Front Squats at 95/65

4 Rounds for time:

21 Wall Ball 20/14

15 V-Ups

10 DB Push Press 20/10

4 Rounds of:

20 Cal Row

20 Ring Row

3 Minutes:

Max Reps KB Swings 35/26

*Rest 5 minutes between workouts