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 (AMRAP – Rounds and Reps)
AMRAP 30 minutes of:
500m Row
400m Run
20 Calories Air Assault
10 Triple-unders
LIFE
L1: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 minutes of:
500m Row
400m Run
20 Calories Air Assault
10 Double Unders/Single Unders