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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: THE TANGA (Time)

TR is celebrating her 10th anniversary of her 28th B-day

Teams of 2

38 deadlifts 255/145


10 rounds

28 calories assault bike

4 rope climbs

1 basketball shot (from 3pt line box upside down 4lbs ball)


92 front squats 75/45

40 min cap

RX+: 365/245, 95/65

RX: as written

SP: 165/85, empty bar

38 years

10th anniversary of 28

4 children

1 husband

92lbs lost

L1: Life – Team 4×7 min AMRAP (Time)

4×7 min AMRAP

In teams of 2 complete

7 min AMRAP

max meters row while partner holds plank

—–rest 1 min——

7 min AMRAP

Max goblet squats 35/26 while partner holds wall sit

—–rest 1 min——

7 min AMRAP

Max hang clean 30/20 while partner holds DB OH 20/20

—–rest 1 min——

7 min AMRAP

Max meters run together with partner (both have to be running)

—–rest 1 min——

3 min Max GHD sit ups (Sub v ups if needed)

6 week challenge: 18lbs

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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