Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Metcon (Time)
40-30-20-10 reps for time of:
Hang Power Clean 95/65
Wallball Shots 20/14
Pull-ups
3 Rounds for time of:
15 Burpees, Bar-facing
15 Push Jerks 135/95
4 Rounds for time of:
400m run
20 GHD Sit-ups
10 Deadlifts 275/185
*Rest 5 minutes between workouts
RX+: As written
RX: 20/15lbs less
SP: 40/30 lbs less
LIFE
L1: Metcon (Time)
40-30-20-10 reps for time of:
Hang DB cleans
Wallball Shots 14/10
Ring rows
3 Rounds for time of:
30 Burpees + stick jump
30 shoulder to overhead 20/10
4 Rounds for time of:
400m run
20 GHD Sit-ups
30 KB DL 44/35
*Rest 5 minutes between workouts