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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

SPORT

S1: Metcon (Time)

Workout 1

12 min amrap

5 deadlift 315/220

10 c2b

15 wall ball 30/20

Rx+ As written

Rx 275/195, 20/14

Sp 225/155, 20/14

S2: Metcon (Time)

Workout 2

15 min amrap

3 c&j 155/105

3 t2b

3 c&j

6 t2b

3 c&j

9 t2b

…and so on…

Rx+ As written

Rx 135/95

Sp 115/75, pull ups, knees to wherever