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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1/2: Sport – Linchpin 8/7/16 (Time)

For time

42 Thrusters 135/95

12 burpees

36 Snatch 135/95

12 burpees

30 Thrusters

12 burpees

24 Snatch

12 burpees

18 Thrusters

12 burpees

12 Snatch

12 burpees

6 Thrusters

12 burpees

Every 3 minutes do a 200m run or row

RX+: as written

RX: 95/65lbs

SP: 75/45

40 min cap

L1/2: Life – long 1 mile runs (Time)

1 mile run or 1500m row

5 rounds

20 box step ups 20/16″

20 Single arm DB Overhead box squat 20/10lbs

20 DB wood choppers (total) 20/10lbs

10 burpees

200m Run or row

—-Then—-

1 mile run or 1500m Row

RX: as written

SP: 15/5lbs

JUST MOVE: half reps and distance

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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