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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Row + pull ups (AMRAP – Reps)

15 min EMOM

5 rounds

Min 1: 300/250m row

Min 2: Rest

Min 3: Max strict pull ups, (should be getting at least 5 each round) Use bands as needed

SP:250/200m row

Score is number of pull ups.

S2: Sport – Caleb’s 30th (AMRAP – Rounds and Reps)

30 min AMRAP

30 pull up

30/22 cal row

30 Thrusters 95/65

30 burpees

30 Toe to Bar

30 push ups

Who can get 2 rounds? 3?

RX+:15 bar MU, 20 strict HSPU 115/80lbs

RX: as written

SP:65/35lbs

L1: L1 – 16min gluten,lunge,mtclimb,slam (No Measure)

16 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 GHD ball twists

JUST MOVE: Half reps

L2: LIFE- 4x5min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 5 minutes:

10 DB front squats 20/10lbs

10 DB deadlifts

10 DB lunges

200m run or row

RX: as written

SP: 15/5lbs

JUST MOVE: 2 rounds

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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