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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

row/goodmorning/ gobletsquat/burpee (No Measure)

500m Row

then

6 min AMRAP

10 Good Mornings

10 Goblet Squats

5 Burpees
good mornings with barbell

SPORT

S1: Light Prowler Sprints (No Measure)

Every Other Minute for 20 Min

40m Prowler/Dog Sled Push (20m down 20m back)

Rx+: 90/70# + sled

Rx: 55/45 + sled

SP: Empty Sled

The sled should feel light, and should be a sprint.

S2: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx+:45/45

Rx: 45/35#

Sp: 45/35#, banded pull ups

15 Min Time Cap

Rest 3 Mins Before part 3

S3: 50 Cal Assault Bike (Time)

50 Calories on the Assault Bike For Time

LIFE

L1: Metcon (No Measure)

5 Rounds EMOM

Min 1: 20 DB Snatch

Min 2: 40 mountain climbers

Min 3: 20 squats

Min 4: 15 pushups

L2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

15 DB Thrusters 30/20

15 Up Downs/Plank Burpees