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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – 12 days of Thanksgiving (Time)

12 days of Thanksgiving teams of 2-3 (just like the Christmas song)

1 200 run

2 Deadlift 315/185

3 DB clean and jerks

4 DB front squat

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 DB snatch

9 DB hang cleans

10 DB OHS

11 partner back squats (each) yes put your partner on your back and squat them

200m walking lunge with DB’s

Rx+: 355/225, 70/50

RX: As written

SP: 255/135, 30/20

45 min cap

L1/2: Life – 12 Days of Thanksgiving (Time)

12 days

1 Run 200m

2 Manmakers (20/10)

3 burpees

4 DB Push Press 20/10lbs

5 Hanging Knee Tucks

6 V-ups

7 No Squat Wall Balls 10/4lbs

8 Jumping Lunges

9 Sit Ups

10 Box Step-Ups (24/20)

11 Up Downs

12 stair climbs

RX: as written

SP: 15/5lbs

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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