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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

SPORT

S1: Metcon (Time)

For time:

30 Thrusters 95/65

30 Chest to bar pull-ups

For time:

18 Squat Cleans 155/105

18 Burpee Box Jumps 24/20

For time:

24 Thrusters 95/65

24 Chest to bar pull-ups

For time:

12 Squat Cleans 155/105

12 Burpee Box Jumps 24/20

Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

For time:

2 Rounds

30 Push Press 75/55

30 Ring Rows

Rest 3 Mins…

2 Rounds

20 Deadlifts 135/95

20 Burpee Box Jumps 24/20

Rest 3 Mins…

2 Rounds

25 Thrusters 75/55

25 Push Ups