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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

500 meter row, then:

3 rounds

10 walking lunge steps with overhead reach

5 nice and easy burpees

10 push ups

SPORT

S1: Metcon (No Measure)

In teams of three, complete a 60 meter forward sled pull every 2 minutes for 20 minutes (10 sets), broken up into 20 meter increments.

** Each partner will pull the sled 20 meters as fast as possible.

RX+: Sled + 4 x 45# plates

RX: Sled + 3 x 45# plates

SP: Sled + 2 x 45# plates

*** If you do not have a team of three, you must still complete 60 meters total per round.

*** Rest with remaining amount of time per round – go HARD while working.

S2: Metcon (Time)

For time:

50 Pull Ups

40 Burpees

30 Box Jump Overs, 24/20″”

20 Calorie Assault Bike (sub 30 Calorie Row)

RX: As written

SP: Mod pull ups, 20/16″

LIFE

L1: Metcon (No Measure)

In teams of two, complete as many rounds and reps as possible in 20:00 of:

20 Meter Sled Drag (Sled + 1 x 45# plate)

15 KB Swing

10 Calorie Assault Bike

** Only one partner working at a time.

***Partners alternate complete stations. Ex: Partner one does sled drag, then partner two does 15 swings, then partner 2 does 10 calorie assault bike, etc.

L2: Metcon (Time)

3 rounds

30 Calorie Row

20 Step Ups, 20/14″

10 Burpee Pull Ups

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