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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Push Press

Push Press (6×6)

Every 2 minutes for 15 minutes (6 sets):

Minute 0-4: Warm-Up/Technique

Minute 4,6,8: 6 @ 60%

Minute 10,12,14: 6 @ 70%

S2: Duo of Death (Time)

Duo of Death

30-25-20-15-10-5 of:

Wall Balls,

Box Jumps

Rx+: 20/14

Rx: 14/10

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Work/:30 Rest Assault Bike/Row

With remaining time do the following…

4 Rounds

20 Clean and Press w/KB (10/arm)

20 Ball Slams

10 Mountain Climbers

*15 Minute Time Cap

L2: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.