Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Sport 2016 (Time)
2016 reps – in teams of 3-4. One working
8 rounds
120 DU
40 box jumps
35 DB snatch
25 DB single arm thruster
20 Partner deadlifts
8 Muscle ups
4 cal assault bike
RX+ 70/40, 500/265lbs
RX 50/30, 405/215 (Box jumping muscle ups if needed on bar)
SP 40/20, 315/155
LIFE
L1: Life-2016 (Time)
2016 reps – in teams of 3-4. One working
8 rounds
100 single unders
50 DB OHS 20/10
40 DB snatch
25 DB single arm thruster
20 Partner deadlifts 225/125
8 burpee box jump over
4 jellies (squat, jumping squat, lunge lunge)