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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General K (No Measure)

500 row

5 min AMRAP

5 Good Mornings

10 Walking knee pulls

5 Samson Stretch

5 YMCA with arms

5 Spiderman stretch

SPORT

S1: SPORT – linchpin 1 (Time)

For time as a 2-person team:

400 Double-unders

200 Ring dips

100 Squat Cleans 225/155

50 Rope Climbs, 15 ft

RX+ as written

RX: 185/115

SP: 115/65

LIFE

L1: Life – Linchpin 1 (Time)

For time as a 2-person team:

1000 Single under

400 worming push ups

300 Goblet squat cleans( KB touches ground then come to Front rack then squat)

200 bicep curls

After you complete each movement you must run 400 meters

RX+ as written

RX: 185/115

SP: 115/65