Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Metcon (Time)
4-5-6-7-8 reps for time of:
Bar Muscle-ups
Wall Balls 20/14 (4x reps)
AMRAP 9 minutes of:
9 Calories Rowing
6 Burpees over rower
3 Clean & Jerks 185/125
4 Rounds for time of:
60 Double-unders
15 Kettle Bell Swings 53/35
15 Hollow Rocks
RX+ as written
RX: C2B pull up
SP: 135/95 + chin over pull ups
Rest 5 minutes between workouts.
LIFE
L1: Metcon (Time)
10-20-30-40 reps for time of:
Jumping pull ups
Wall Balls 20/14
AMRAP 9 minutes of:
9 Calories Rowing
6 Burpees over rower
12 DB clean and press 20/10
4 Rounds for time of:
100 heavy rope single unders
15 Kettle Bell Swings 53/35
15 Hollow Rocks
Rest 5 minutes between workouts.