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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

S1: S1 – Kipping drills + pull ups (No Measure)

16 min EMOM

Min 0-8 kipping drills

Min 8: 10 strict pull ups (band if needed)

Min 10: 10 strict pull ups (band if needed)

Min 12: 10 strict pull ups (band if needed)

Min 14: 10 strict pull ups (band if needed)

S2: Sport – 21/15/9 row + push ups (Time)

21-15-9 reps of:

Wallballs 20/14



—-rest 2 min—–

For time:

1000m Row

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 20 ring rows

Min 3: 30 plie squats

JUST MOVE: half reps

plie squats:

L2: Life – Linchpin 11/20/16 (Time)

5 Rounds for time of:

30 shoulder taps

10 Empty bar Clean & Jerks


2 Rounds for time of:

400m Run or row

10 jumping bar or ring Muscle ups


500m row

30 GHD Sit-ups

25 v ups

JUST MOVE: half reps/distance

23 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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