Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
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
Metcon (Time)
21-15-9 reps of:
Power Clean 95/65
Thruster 95/65
AMRAP 10 minutes of:
1 Round of “Cindy”
3 Hang Power Snatch 135/95
For time:
30 Push Press 135/95
30 Calorie Row
30 Burpees Over Rower
*Rest 5 minutes between workouts.
Rx+: As Written
Rx: 75/55, 95/65,
So: Empty Bar, 75/55,