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Lost and Found being donated 4/23

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Strength + assault bike (Weight)

10 min to complete

4 rounds

15/10 cal sprint (must be 100% effort) as soon as you finish hug medball at chin height must hug not hold. We want the med ball pushing on your chest. Walk and breath for 2 minutes

10 min EMOM

Every minute do 6 deadlifts at 60-70% for speed.

S2: Sport – alzheimer’s wod (Time)

3 Rounds:

33 Wallballs 20/14

22 KB swings 70/53

15 calories on the assault bike

6 strict pull ups

300m row

RX+: as written

RX: 53/35

SP: 35/18lbs

L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 60 bicycle crunches

L2: Life – 18minAMRAP general CF (AMRAP – Rounds and Reps)

18 min AMRAP

500m Row

40 Air Squats

350m Row

30 Push Ups

150m Row

15 Burpees

Rest 1 min after each round

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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