Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Metcon (Time)
For time:
9 Rope Climbs, 15 ft
12 Ring Muscle-ups
15 Bar Muscle-ups
AMRAP 8 minutes of:
40 Double-unders
4 Squat Snatch 115/80
4 Burpees, bar-facing
3 Rounds for time of:
35 Wall Balls, 20/14
7 Clean & Jerks 165/110
RX+ as written
RX: 135/95, 95/65
SP: 115/75, 75/45
If can’t do MU triple pull ups
*Rest 5 minutes between workouts
LIFE
L1: Metcon (Time)
For time:
2 rounds
20 cal assault
20 cal row
20 cal ski rower
AMRAP 10 minutes of:
120 single unders
10 DB Squat Snatch 20/10
10 Burpees
3 Rounds for time of:
35 Wall Balls, 14/10
14 DB hang clean and Jerk
AUX – banded shoulder (No Measure)
3 min banded shoulder stretch