Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Metcon (Time)
For time as a 2-person team:
400 Double-unders
200 Ring dips
100 Squat Cleans 225/155
50 Rope Climbs, 15 ft
*Divide the reps between the partners as desired. All double-unders must be completed before beginning dips. All dips before cleans. All cleans before rope climbs.
RX+ as written
RX: 185/105
SP: 135/85
LIFE
L1: Metcon (Time)
For time as a 2-person team:
2000 Single unders
200 box dips
200 DB hang squat cleans
200 Cal on assault
*Divide the reps between the partners as desired.