Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Coaches Choice (No Measure)
SPORT
S1: Helen (Time)
3 Rounds
400m Run
21 KB Swings
12 Pull-Ups
Rx+:53/35
Rx:35/26
Sp:26/18
rest 5 mins between workouts
Metcon (Time)
4 Rounds for time of:
30 Abmat Sit-ups (unanchored)
15 Deadlifts 245/165
rest 5 mins between workouts
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 minutes of:
9 Wallball Shots 20/14
6 Burpees to 6″ target