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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1/2: Sport – Linchpin 2 wod (Time)

3 Rounds:

25 WB (20/14)

15 Power Snatch (95/65)

—Rest 2 min

3 Rounds:

12 C2B

12 Box Jumps (24/20)

12 Hang Squat Clean (135/95)

—Rest 2 min

3 Rounds:

30/20 cal Row

15 HSPU

Rx+: as written

Rx: (75/55), Pull-ups, Hand Release Push-ups

SP: (45/35), Ring Rows, Knee Push-ups

L1: L1 – run row intervals (No Measure)

“Run or Row

4x200m Rest :30 seconds

—-then—-

25 side crunches each side

2x400m rest :30 sec between

—then—

25 sit ups

L2: Life – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 25/15lbs

Med ball sit up

200m run after each round

RX: As written

SP: half reps on jellies

JUST MOVE: 1/2 reps on Jellies, after each round rest 1 min

24 min cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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