Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1 : Sport – partner sync (Time)
partner wod
21-15-9
partner deadlifts
pull ups (1 partner hangs one partner does pull ups reps are total.)
Rest 3 minutes (Use this time to set up your next bars)
21-15-9
sync front squats (hit bottom together 2 bars)
sync burpees
RX+: 405/265, 155/105
RX: 365/215, 135/95
SP: 315/185, 95/65
LIFE
L1: Life – partner sync (Time)
partner wod
45-30-15
sync KB Deadlifts 44/26
DB shoulder press 20/10
45-30-15
sync KB front squats (hit bottom together)
sync burpes
6 week CHALLENGE: 35-25-10
AUX: AUX – box pigeon (No Measure)
2 min each side Box pigeon stretch