Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
S1: Metcon (Time)
Complete the following with a partner for time:
800m Run
100 Box Jumps
90 Sit-Ups
80 Deadlifts
70 Air Squats
60 C2B Pull Ups
50 KB Swings
40 Burpees
30 Knee To Elbow
20 Push Ups
10 Thrusters
RX+: 30/24″, 155/105#, KB 70/53#
RX: 24/20″, 135/95#, KB 53/35#
SP: 20/16″, 95/65#, KB 35/26# also see Life
*one person may work at a time, partners must complete the run together
LIFE
L1: Metcon (Time)
Complete the following with a partner for time:
800m Run
100 Box Step Ups 20/16″
90 Sit-Ups
80 Deadlifts 95/65
70 Air Squats
60 Ring Rows
50 KB Swings 35/26
40 Burpees
30 Hanging Knee Tucks
20 Push Ups
10 DB Thrusters 30/20
*one person may work at a time, partners must complete the run together