Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Metcon (Time)
3 Rounds for time:
400m Run
20 Overhead Squats 95/65
3 Rounds for time:
15 Calories Rowing
15 Clean & Jerk 115/75
21-15-9 reps for time of:
Deadlift 205/145
Burpee
Pull-up
Rest 5 minutes between workouts.