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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 9/18/16 (Time)

4 Rounds for time of:

15 Calories, Rowing

10 Bench Press 155/105

For time:

15 Squat Clean 155/105

12 Thruster 155/105

9 Clean & Jerk 155/105

10 rounds

4 Burpees, lateral over bar

2 Hang Power Cleans 185/115

RX+: as written

RX: 125/85, 145/95

SP: 75/45, 95/55

Rest 2 minute between workouts

L1: Life – Linchpin 9/19/16 (Time)

6 Rounds for time of:

15 cal row

20 DB floor press 30/15lbs

3 rounds

15 Single arm DB Squat Clean

12 Single arm DB thruster

9 Single arm DB Clean & Jerk

200m run

10 rounds

4 Burpees, lateral over bar

2 stair runs.

RX: as written

SP: 20/10lbs

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold