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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 9/11/16 (Time)

3 Rounds for time of:

15 Cal row

12 Burpee Box Jump, 24″/20″

9 Clean & Jerks 135/95

4 Rounds for time of:

200m Run

5 Front Squats 165/115

2 Rope Climb

2 Rounds for time of:

20 Deadlifts 225/135

20 Calories, Assault Bike

20 Toes-to-bar

Rest 2 minutes between workouts

RX+:as written

RX: 95/65, 155/105

SP: 75/45, 95/65lbs,

sub 10 single ring ring underhand grip ring rows for rope climbs

Coaches Choice (No Measure)

L1: Life – Linchpin 9/16 (Time)

5 Rounds for time of:

20 cal row

12 Burpee Box step overs, 20/16″

9 DB Bicep Curl + Press 20/10lbs

4 Rounds for time of:

200m Run

10 DB front squats 20/10lbs

10 Double DB Russian swings (like KB swings

2 Rounds for time of:

200m suitcase farms walk 30/20lbs (1 DB)

20/15 cal assault

20 hanging knee tuck

RX: as written

SP: 15/5lbs, 20/10lbs

AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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